08.28.2017

CrossFit Silos – CrossFit

View Public Whiteboard

Weightlifting

Spend 20 minutes working up to a 1RM snatch OR perform the Snatch E2MOM below

Squat Snatch

E2MOM: Snatch (Weight)

Snatch every 2 minutes, for 16 minutes or 8 sets:

*Sets 1-3 = 2 reps @ 70%

*Set 4 = 1 rep @ 75-80%

*Set 5 = 1 rep @ 80-85%

*Set 6 = 1 rep @ 85-90%

*Set 7 = 1 rep @ 90-95%

*Set 8 = 1 rep @ 90-95+%

Please record any PRs separately as well under Weightlifting-Snatch
Snatch DOES NOT have to be squat snatch. Can be Power Snatch-OHS or Power Snatch

Benchmark/Re-Test

THIS IS A SPRINT. YOU SHOULD LITERALLY WANT TO FALL OFF THE ROWER WHEN YOU FINISH OR THROW SOMETHING.

1000m Row (Time)

Max Effort 1000m Row

Cash Out

Metcon (No Measure)

Midline Work:

3 rounds, NOT for time:

25 AbMat Sit-Ups

25 Hip Extensions

25 Flutter Kicks

Leave a Reply

*

captcha

Please enter the CAPTCHA text