CrossFit Silos – CrossFit
Skill / Technique Work
This is your warmup. It should take no more than 15 mins.
Metcon (3 Rounds for reps)
Complete 3 rounds for quality of:
-8 Weighted Pull-ups
-12 GHD Sit-ups
-20 Inverted Shoulder Taps (wall FACING- same shoulder)
Inverted Shoulder Taps demo: https://www.youtube.com/watch?v=mf1eQgxDqdI (skip to 3:20 mark)
Make sure to lay out your plates based on the jumps you want to make each round before the clock starts.
Metcon (4 Rounds for weight)
32 minute EMOM:
R1: Minutes 1-8: 1 Snatch, from the floor (<50%) R2: Minutes 9-16: 1 High Hang Snatch, from the hip (50-70%) R3: Minutes 17-24: 1 Hang Snatch, below the knee (70-80%) R4: Minutes 25-32: 1 Snatch, from the floor (80-90+%) *Rx: every rep must be a full squat. There are no power snatches if you are attempting Rx. If you choose power please do not check the Rx box. If you fail, repeat the rep.