11.10.2017

CrossFit Silos – CrossFit

Weightlifting

This should take no more than 30 minutes. Your warmup should consist of movements with the pvc pipe and empty bar- tracing positions you are actually going to hit in the lifts.

Pause Tempo Snatch (3×3)

*Pause 1″ off the floor, below the knee, above the knee, mid thigh, “power position” for 2 seconds at each position focusing on balance through the whole foot and staying centered over the bar. LIGHT load. Record your heaviest triple for your score

Tempo Snatch (3×2)

Take 10 seconds to pull off the floor until you go to jump. HIT YOUR POSITIONS AND STAY BALANCED THROUGH YOUR FEET! Light load.

Snatch (5×1)

Now’s the time to practice those perfect positions off the floor and the timing of when to jump. Light Load.

Metcon

THERE IS A 15 MIN TIME CAP ON THIS WORKOUT. If you finish the workout in anything less than 10 minutes and are not an elite crossfit games ready athlete—- you did something wrong. If you aren’t on the floor, gasping for air when you finish- you did the workout wrong. Go hard and fast. If you can’t do 10 reps unbroken at the weight you choose reduce the weight. If you can do 20 reps unbroken, for more than 2 sets- GO HEAVIER!

No Racks (Time)

THERE IS A 15 MINUTE CAP ON THIS WORKOUT

50-40-30-20-10

Shoulder to Overhead (75/45) Rx+ 95/65

100-80-60-40-20

Double Unders

No racks! Push Press, Power Jerk,Push Jerk, Split Jerk- all acceptable forms of Shoulder to Overhead (S20)

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