12.20.2017

CrossFit Silos – CrossFit

Warm-up

This is THE WARMUP. Spend 5-10 mins on this in preparation for the weightlifting below.

Warm-up (No Measure)

Snatch Warmup:

3 sets of:

3 Snatch Deadlift

3 Muscle Snatch

3 OHS

3 Heaving Snatch Balance (NO dip)

3 Zotts Press

3 sets of 3+3+3+3+3

Stay light and use this as a warm up. On the snatch deadlift, take 10 seconds to lift the bar— reinforcing balance and good positions. On the muscle snatch, pull and punch turn over.

Weightlifting

Spend 20 mins on below. Feel free to work from the racks.

BTN Snatch PP-OHS-Pause Snatch Balance (6 TOTAL sets)

2 sets:

3 Behind the Neck (BTN) Snatch Push Press

2 OHS

1 Pause Snatch Balance

2 sets:

2 BTN Snatch Push Press

1 OHS

1 Pause Snatch Balance

2 sets:

1 BTN Snatch Push Press

1 OHS

1 Pause Snatch Balance

Work up in weight throughout the 6 sets. On the snatch balance, work on your hands and feet hitting at the same time! Minimum 1 second pause at the bottom. Record your weight used on the last set.

Metcon

SUMO Deadlift EMOM Party

You must pull sumo for Rx. Starting at 60% of your 1RM clean-grip deadlift EMOM add 10 pounds each minute until you hit 85% of your 1RM deadlift. Then pull 1 deadlift EMOM adding 5 pounds each minute UNTIL YOU FAIL a rep. Post your last successful deadlift as your score. Mixed grip okay. Must fully lockout at the top for the lift to “count”
If you hit a PR make sure to record in Wodify separately.

Leave a Reply

*

captcha

Please enter the CAPTCHA text