11.1.2016

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Press in the Snatch: (GO LIGHT) For some of us that means just the bar- no plates. I recommend women start with the training bar and men start with an empty 45lb bar. This is a warmup please don’t overdue it. This is time dedicated for working in technique. Do 5 sets of 5 reps. Try and increase weight slightly each set. Video Here: https://www.youtube.com/watch?v=0JIj91he19Y

Press in Snatch (5 X 5 – increase each set)

Press in the Snatch, working the overhead position from standing as well as the bottom of the squat (SOTS)
The press in snatch helps improve snatch receiving position mobility in the ankles, hips, thoracic spine and shoulders. It also helps improve trunk stability strength, back extension strength (particularly mid and upper back), upper body overhead strength, balance in the receiving position, and accuracy in the overhead position.

Metcon

14.1 WODAPALOOZA STYLE (AMRAP – Rounds and Reps)

14.1 WODAPALOOZA STYLE

10 min AMRAP

30 Double Unders

15 Power Snatches (75/55lb)

*Before AND After the 10 min AMRAP above- take 5 mins to find 1RM SQUAT Snatch* There is no rest between the AMRAP and the time allowed to complete the 1RM. If you set a PR on your squat snatch make sure to enter it through the “add performance” functionality in wodify. If not- just record your HIGHEST squat snatch in the comment field. Record your score for the AMRAP as Rounds + Reps

Max Strict Chin-Ups (AMRAP – Reps)

LAT WORK: Max strict chin ups (palms facing)

This means no kip. Get full extension of the elbow at the bottom of the rep. No swinging! No hip thrusting. If you can’t do a strict chin up put bumpers under your feet or do them with your feet flat on the ground. For Rx+: Add weight and note the weight in comment field

Video Here: https://www.youtube.com/watch?v=JhR6M1gQoWk

Cool Down

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