CrossFit Silos – CrossFit
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 (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.
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