07.06.2017

CrossFit Silos – CrossFit

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Weightlifting

BOTH EMOMS SHOULD BE DONE FROM THE RACK. WORK IN WITH SOMEONE OF EQUAL LEVEL IF SHORT ON SPACE OR EQUIPMENT.

Three 1-1/4 Front Squats + 1Pause Jerk E2MOM X4

A.Every 2 minutes x 8 mins (4 sets):

Three “1-1/4” Front Squats + One (1) Pause Jerk

(For the Pause Jerk- pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – increase load over the four sets)

The demo shown below is a backsquat but today we are doing FRONT SUATS. The 1¼ squat is used to strengthen the bottom-most part of the squat to aid in proper recovery position in the squat, clean or snatch. It can also be used specifically to train VMO and glute activation and strength.

1-1/4 Squat Movement Demo: http://www.catalystathletics.com/exercise/168/1-14-Squat/

Four, 1-1/4 Front Squats + 1 Split Jerks E2MOM X 12

Every two minutes x 12 mins (6 sets):

Four, 1-1/4 Front Squats + ONE (1) Split Jerk

The 1¼ squat is used to strengthen the bottom-most part of the squat to aid in proper recovery position in the squat, clean or snatch. It can also be used specifically to train VMO and glute activation and strength.

1 1/4 Squat Movement Demo: http://www.catalystathletics.com/exercise/168/1-14-Squat/

Metcon

Metcon (Time)

Buy in 500/450m row

5 rounds

5 squat cleans 115/75 (Rx+ 135/95)

5 thrusters 115/75 (Rx+ 135/95)

5 squat clean thrusters 115/75 (Rx+ 135/95)

10 pull ups

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