1.11.2017

CrossFit Silos – CrossFit

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Weightlifting

Do the standing broad jump (Skill/Technique Work) between snatch pull sets.

Snatch Pull (5×3)

Do 5-triples working your way up to between 80-110% of your best 1RM Snatch. Rest 2 mins between sets. Record your heaviest triple.

Snatch Pull Demo: http://www.catalystathletics.com/exercise/97/Snatch-Pull/

Skill / Technique Work

Do these between your snatch pull sets.

Standing Long Jump (Distance)

Spend no more than 10 minutes to find your max distance standing broad jump. The standing long jump is done with your toes behind a line. Using both feet, jump out as far as you can and stick the landing. The distance is measured at the back of your heels. If you don’t land with your feet even, measure the heel that’s closest to the start of the jump. When doing this test, make sure to use your arms to help propel yourself.
Do these between your snatch pull sets.

Warm-up

Spend 10 minutes going through the Burgener Warmup: https://www.youtube.com/watch?v=Y5YFU_iuwJ4

Metcon

7RFT Snatch Bear Complex (Time)

7RFT: 7 power snatches + 7 snatch balances + 7 OHS (21 reps per round)

Rx: 95/65 – 25 MIN TIME CAP

Great old school demo of this workout https://www.youtube.com/watch?v=EEdQBmXTsKk

Snatch balance movement video: https://www.youtube.com/watch?v=D5BUtMk0INY

Cash Out

Banded SkiErg Pulls (Time)

100 reps for time. Men use the blue bands and ladies use the purple bands. Video demo here: https://www.facebook.com/wodontheroad/videos/1799786983619276/

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