10.1.2018

CrossFit Silos – CrossFit

View Public Whiteboard

Warm-up

Active Recovery 2k row (Time)

conversational pace

Weightlifting

Narrow Grip Overhead Squat (5×5 working up record heaviest set of 5)

The clean-grip overhead squat is simply an overhead squat with a narrow grip. It is also called the Jerk or Clean Grip OHS. The clean-grip overhead squat can be used as a mobility exercise for the ankles, hips, shoulders and thoracic spine, and also a strength exercise for upper back extension, which will help posture in the snatch and clean, and stability overhead in the snatch and jerk.

Movement Demo: https://www.youtube.com/watch?v=hH2LDPRlM7U

Metcon

There is a 15 min time cap. Strive to complete the hang snatches touch and go. Just stay moving on the lateral burpees- step back and step up okay for Rx today. No jump back/up standard.

Afflicted (Time)

3 Rounds For Time:

30 DB Hang Snatch (50/35)

15 Lateral Burpees over the Dumbbell

One dumbbell for this workout. Do all 15 hang snatches on the left then the remaining 15 on the right.

Leave a Reply

*

captcha

Please enter the CAPTCHA text