10.29.2018

CrossFit Silos – CrossFit

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Weightlifting

If you miss a lift you MUST move on to the next lift. Feel free to decrease the weight when moving from the snatch to the clean if necessary.

Deadwind (3 Rounds for weight)

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

1. Start with an empty barbell and snatch for as long as possible. (Round 1 Score)

2. Once you cannot snatch the weight, clean for as long as possible. (Round 2 Score)

3. Once you cannot clean the weight, deadlift for as long as possible. (Round 3 Score)

If you miss a lift you must move on to the next lift. Athletes are encouraged to share bars during the deadlifts- as long as they can stay on the minute (OTM). Again, 1 lift is performed every minute on the minute until failure.
This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.

Beginner Option:

Snatch 1-1-1-1-1 reps

Clean 1-1-1-1-1 reps

Deadlift 1-1-1-1-1 reps


Olds Blind Dog 5k Night Run!

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