CrossFit Silos – CrossFit
Snatch Pull (3×2)
Athletes should pick a challenging weight.
3 sets x 2 reps. Athletes should spend 10 seconds hitting all 6 positions (listed below) on the way up and then another 10 seconds hitting all 6 positions on the way back down to the floor. In other words, each rep should take at least 20 seconds or 40 total seconds for 2 reps.
The 6 (six)positions are:
1-1″ off floor
2-1″ below knee
3-1″ above knee
4-mid thigh (aka: hang)
5-the scoop (down position)
6-finish (high hang)
Tabata Barbell for REPS! (4 Rounds for reps)
2.18.2017 Crossfit Mainsite Workout:
Tabata deadlift, 185/135
Tabata hang power clean, 135/95
Tabata front squat, 95/65
Tabata push press, 65/35
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises. Post total reps per round (4 total) from all 32 intervals to comments.
Compare your results to the Crossfit mainsite here: https://www.crossfit.com/workout/2017/02/18#/comments
GHD Side Bends (3×10 each side)
GHD Side Bends Movement Demo: https://www.youtube.com/watch?v=ur12H265LIY