10.25.2018

CrossFit Silos – CrossFit

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Weightlifting

Snatch Complex: 3 Snatch Push Press + 1 OHS

This should be done from the rack. Athletes will do 4 or more sets working up in weight each set.

3 Snatch Push Press + 1 Overhead Squat (3 sec pause in bottom)

Your goal should be to get to at least 75% of your 1RM Snatch for this complex.

Record your heaviest set for your score.

Metcon

Metcon (No Measure)

EMOM in 14 mins:

Odd: 10 Thrusters (95/65)

Even: 20 Russian KBS (54/35)

With a running clock, each minute on the minute (EMOM), athlete starts by performing 10 thrusters, then rests until the second round (starting at 1:00). Then athlete completes 20 kettlebell swings. Continue, alternating each minute, for 14 total rounds.

Cash Out

Prison Wednesday (AMRAP – Rounds and Reps)

Complete in any order:

DB bench 5 X 10 AHAP

Barbell Curls 5 X 10 AHAP

Barbell Skull Crushers 5 X 10 AHAP

DB hammer curls 5 X 10 per hand AHAP

Weighted Bench Dips 5 X Max Reps (feet on stacked bumpers- in vest or bumper plate on lap)

AHAP=As heavy as possible

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