11.23.2016

CrossFit Silos – CrossFit

Weightlifting

Back Squat (5×5 @ 22X1)

Record your heaviest set of 5. Back Squat 5RM with 2 sec pause @ the bottom

5 sets of 5 back squats @ 22X1 (Two seconds down, 2 seconds in hole, explode up, 1 second at the top)

Learn more about how to read tempo programming here: https://www.crossfitinvictus.com/blog/what-does-30×0-mean/

Metcon

Snatch/Pull Ladder (Time)

12 Hang Snatches

2 Pull Ups

10 Hang Snatches

4 Pull Ups

8 Hang Snatches

6 Pull Ups

6 Hang Snatches

8 Pull Ups

4 Hang Snatches

10 Pull Ups

2 Hang Snatches

12 Pull Ups
Rx: Snatches are 115/75. Scale to 95/65, 75/55, 65/35, or 45/15 barbell as appropriate. Snatches can be power or squat.

Cash Out

SuperMan & Holds

3 Rounds:

10 Super Man

10 sec Superman hold

10 Super Mans

rest 1 min

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