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
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)
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.
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