11.17.2017

CrossFit Silos – CrossFit

Skill / Technique Work

Spend no more than 10 minutes on the TGU warmup below.

Turkish Get Up (5×6 (3 per side))

Do these 3 right then 3 left for a total of 6. Record your heaviest set of 6.

Why are we doing this: https://www.youtube.com/watch?v=bHoZ8G2cP-o&feature=em-uploademail

Weightlifting

Spend no more than 30 minutes on the weightlifting below.

Snatch Balance (5×2)

Movement Demo: https://youtu.be/XuFaD1sAVGI

Work up to a medium load. Do not begin counting sets until 60-65%. Pause for 3 seconds in the receive and make sure to stay SUPER active in the bottom.

Tall Snatch (3×3)

3 @ 22%, 3 @25%, 3 @28% 1RM Snatch

Movement Demo: https://www.youtube.com/watch?v=dCiugtIWFrU

High Hang Snatch+ Low Hang Snatch (3x(2+1) 3x(1+1))

High Hang Snatch+ Low Hang Snatch (right above knee)

3x (2+1)

3x (1+1)

Work up in weight throughout the course of the 6 sets. Be careful not to sit too far back on the heels when snatching from the low hang. Record your heaviest 1+1 for your score.

Cash Out

Do this together as a class if possible using the same clock.

8EMOM: :30 pushups, :30 hollow rocks (No Measure)

8 minute EMOM

:30 of push ups :30 of hollow rocks

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