06.05.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

Tomorrow: Pack your watch. We are running.

Skill / Technique Work

Spend at least 15 mins working on snatch balance, heaving snatch balance, SOTS press in the snatch, muscle snatches or overhead squats.

Metcon

E4MOM 20: Snatches & Squats (3 Rounds for reps)

R1: Mins 0-4:00:

30 Power Snatches @50% 1RM

30 OHS (same weight as above)

Max bar-facing burpees in remaining time

{Rest 4:00-8:00}

R2: Mins 8:00 -12:00:

20 Power Snatches @60% 1RM

20 OHS (same weight as above)

Max bar-facing burpees in remaining time

{Rest 12:00-16:00}

R3: Mins 16:00 – 20:00: AMRAP

10 Power Snatches @70% 1RM

10 OHS (same weight as above)

Max bar-facing burpees in remaining time

Your overall score is the total number of reps complete each round. Make sure to include your burpees in the count! Make sure to lay out your plates in advance based on your 1RM Snatch NOT your 1RM OHS. All movements are taken from the floor. No racks should be used if attempting Rx. Athletes not using the prescribed %s should not check Rx.

Cash Out

Gymnasty: Candlesticks!

Listen 👂🏼 & Watch the video as CF Coach explains how to take this to another level and see if you bend at waist too much…If you do…you’re not working your lower abdominals as much as you could…so fire them up

✔️Measure for a target and see how it goes. 🔹3x (15-20 or MAX reps

Movement Demo: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10154803392123471/

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