11.27.2017

CrossFit Silos – CrossFit

Warm-up

Kang Squat Warmup (3×5)

The first movement is a good morning. Then, drop the hips down into a squat. Repeat this movement coming back up.

Movement Demo 1: https://www.youtube.com/watch?v=C6kQRA3pEws

Movement Demo 2: https://www.youtube.com/watch?v=TyJWlV00kcE

Kang Squat:

1. Balance in mid foot

2. Flat Back

3. Good Morning + Squat

Weightlifting

Time Cap: TBD

Barbell Cycling: 30 Snatches (Time)

For Time:

10 Power Snatches (75/45)

8 Power Snatches (95/65)

6 Power Snatches (115/75)

4 Power Snatches (135/95)

2 Power Snatches (155/110)

Metcon

DO THE OHS FROM THE RACK

OHS/Double Under AMRAP (AMRAP – Rounds and Reps)

7 Minute AMRAP

15 OHS – 95/65

30 Double Unders

DO THE OHS FROM THE RACK

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