CrossFit Silos – CrossFit
Weekly Reminders!
There is only one class tomorrow for the 4th of July holiday! Plan accordingly.
Weightlifting
Muscle Snatch
Keep the bar close and focus on a strong turnover.
Squat Snatch
Spent 15 minutes working up to a heavy single
Metcon
Metcon (Time)
3RFT:
12 OHS (95/65) (Rx+: 135/95)
Run 400M
Rx+: 4RFT
Cash Out
Warm-up (No Measure)
3 sets:
15 L-sit Leg Lifts (need boxes)
15 V-up or Tuck ups (need mat)
15 Weighted Pull Backs (2×5/2×2.5)
Leg Lift Demo: https://www.youtube.com/watch?v=OxoUaYKb8pI
Weighted Pullbacks Demo: https://www.powermonkeyfitness.com/videos/rings-static-holds-swinging-actions/weighted-pull-backs
