11.12.2018

CrossFit Silos – CrossFit

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Weightlifting

Metcon (2 Rounds for weight)

ALTERNATING On the Minute x 10 (5 Sets):

Min 1 – 3-Position SQUAT Snatch (floor-below knee-above knee)

Min 2 – 1 Power Snatch + 2 Overhead Squats (2 second pause in the bottom)

Work up in weight as you go. Perform just one rep of the complex every minute this is not an AMRAP. For Round 1 record the heaviest weight used for the 3 position squat snatches. For Round 2 record the heaviest weight used for the Power Snatch / 2 OHS.
Movement Demo for 3 position snatch: https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

Metcon

Metcon (Time)

For Time:

1 Mile Run

50 Wall Balls (20/14)

40 Double Unders

30 Toes to Bar

20 Burpees

10 Wall Walks


Crossfit for grandmas

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