09.06.2017

CrossFit Silos – CrossFit

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Warm-up

Sam Dancer Banded March (Time)

Members will have to share the weight belt or use bands instead of chains to connect to the rig resistance band.

2 attempts for a max banded march hugging a 20/14lb med ball. A “break” occurs when either leg is not moving for more than 1 second.

Movement Demo: https://www.youtube.com/watch?v=sHCqY3JHMGA

Weightlifting

Go light on this- it is meant to be a warmup not a max out.

3-Position Snatch

2 sets every 90 seconds for 6 sets. Start from the floor (1) then move to just below the knee (2) and then just above the knee (3)
Increase load each set. Start with the bar. KEEP IT LIGHT. THIS IS A WARMUP

Metcon

If you do not complete all 30 snatches under the 8 minute time cap please do not check Rx.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
8 min time cap!

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