09.26.2017

CrossFit Silos – CrossFit

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Weightlifting

Spend no more than 20 minutes working on below. Rest no more than 2 minutes between the two complexes.

EMOM X8: HPS + Snatch (Weight)

On the Minute x 8:

Hang Power Snatch + Power Snatch (70% of your 1RM Power Snatch across all sets)

EMOM X 8: Pause OHS + OHS (Weight)

On The Minute x 8:

1 Pausing Overhead Squat + 1 Overhead Squat (70% of your 1RM across all sets)

2 second pause in bottom

Metcon

This is a mental toughness- go for broke kind-of-day- go high intensity but with near perfect form!

Metcon (Time)

In order to click Rx you must finish the workout in 25 mins or less. If you scale the workout feel free to continue past the 25 min mark.

For Time:

30-24-18 reps of:

“Offset”Box Step-ups, 20″

w/ KB* 44/25 (Rx+: 53/35)

15-12-9 reps of:

Snatch 95/65 (Rx+ 115/75)

5-4-3 reps of:

Rope Climb

**Rx: 300m (Rx+ 400m) run after each round

On the “Offset” Box Step Ups- hold the KB on the opposite side you step up on the box with. Do all 15-12-9 on one side, then switch feet and arms to finish the remaining reps. The goal here is to engage your core and don’t let your hips shift. Keep the hips and spine square- try not to twist.

Cash Out

This cash out should be done after class on your own time.

100 GHD Situps for Time (Time)

Scale this to 60 reps if you aren’t able to complete in under 5 minutes.

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