07.03.2017

CrossFit Silos – CrossFit

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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

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