04.28.2017

CrossFit Silos – CrossFit

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Weightlifting

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)

Metcon

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

Cash Out

GHD Side Bends (3×10 each side)

GHD Side Bends Movement Demo: https://www.youtube.com/watch?v=ur12H265LIY

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