07.21.2017

CrossFit Silos – CrossFit

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Weightlifting

Metcon (Weight)

12 EMOTM

1 Power Snatch

1 below the knee Hang Power Snatch

Metcon

Metcon (Time)

5RFT:

6 Hang Power Snatch (135/95)

18 Slam Ball Wall Ball Situp (30/15)- The athletes shoes must be at least 2 FEET away from the wall. Ball must touch behind the head on each rep.

Slam Ball Wall Ball Situp Demo: https://www.youtube.com/watch?v=6DZCSWhbpQo
The preferred scaling option for the slam ball situp is 14/10 medicine ball vs. slam ball and/or scoot closer to the wall.

Cash Out

Just the Core (Time)

5 rounds for time:

10 Hollow Rocks

10 V-ups

10 Tuck ups

10 second Hollow Hold

Rest 1 minute between rounds.

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