06.28.2017

CrossFit Silos – CrossFit

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Weightlifting

“Any weight you make is better than any weight you miss.”

Snatch EMOM 3×5, 2×5, 1×3

3 Snatches EMOM for 5 mins @ 50%

2 Snatches EMOM for 5 mins @ 80%

1 Snatch EMOM for 3 mins @ 90%

Record the weight used your last set (3 mins) as your score.
Snatches can be power or squat – athlete’s choice!

Metcon

Back Squat Party

Men: Start at 135 perform 2 back squats EMOM

Add 10 pounds per minute until you get to 225lbs.

After 225, add 5 pounds per minute until you cannot complete the 2 reps. (FAIL!)

Women: Start at 75 pounds and add 10 pounds until you get to 135lbs. After 135, add 5 pounds per minute until you cannot complete two reps. (FAIL!)

Post your heaviest double as your score and your bodyweight to comments.

Cash Out

400m Farmer’s Carry (Time)

Rx: 53/35lb; Rx+ 70/53 This should take athletes no longer than 6-8 minutes to complete. If not- scale the load please.

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