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
