1.4.2018

CrossFit Silos – CrossFit

Weightlifting

THERE IS A 10 MINUTE CAP ON THIS WL- CHOOSE WISELY.

Barbell Conditioning: C&J-Snatch (Time)

For Time:

10 Power Clean and Jerks + 5 Squat Snatches

8 Power Clean and Jerks + 4 Squat Snatches

6 Power Clean and Jerks + 3 Squat Snatches

4 Power Clean and Jerks + 2 Squat Snatches

2 Power Clean and Jerks + 1 Squat Snatch – NOTE THE WEIGHT USED HERE IN YOUR SCORE.

Your score is the time it takes to complete the work above.
THERE IS A 10 MINUTE CAP ON THIS WL- CHOOSE WISELY.

Benchmark/Re-Test

There is a 10 minute time cap on this workout.

“SNATCH-WICH” (Time)

Three Rounds for Time:

5 Snatch* (95/65) (Rx+135/95)

10 Box Jumps (24/20)

5 Hang Snatch*

10 Box Jump Overs (24/20)

*Highly recommend squat snatching vs. power
If you do not complete the work in 10 minutes it is not considered Rx.

Cash Out (Optional/Make Up)

January Conditioning 2018 (Time)

For time of:

50 Calorie Row

50 Shoulder to Overhead (135/95) FROM THE RACK!

There is a 12 minute time cap for this workout. If you do not complete the work in 12 minutes it is not considered Rx.

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