11.15.2016

CrossFit Silos – CrossFit

Weightlifting

10 min Power Snatch 6-8EMOM (Weight)

Barbell Cycling Practice: 10 min EMOM: 6-8 Reps Power or Muscle Snatches @ 50% 1RM

Score is total number of reps per minute times weight lifted. Please keep the weight the same for the entire 10 minutes.
COACHES and ATHLETES: Please watch this video on barbell cycling: https://youtu.be/-rP6YRD-kls.

Metcon

“Run-Squat-Burp” (Time)

Bring your running shoes and watch.

4 rounds for time of:

-Run 400 meters

-50 airquats

*There is no rest between rounds*

Rx+: 25 burpee CTB pullups cash out immediately following the workout above. There is NO REST between workout and cash out.
Compare your scores to the leaderboard on the Crossfit Mainsite WOD: Friday 100521

Cash Out

Midline Cash Out (No Measure)

3 Rounds NOT for Time

30 Banded Good Mornings

30 Ab-Mat Sit-Ups

30 Hip Extensions

1:00 Plank Hold on your Elbows

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