11.9.2016

CrossFit Silos – CrossFit

Weightlifting

Squat Clean/Press Complex (5 sets- record heaviest)

5 sets of 1 Squat clean + 1 Push Press + 1 Power Jerk + + 1 Split Jerk + 1 Behind the Neck

Start @ 65% Push Press 1RM

Record your heaviest load for both complexes
Power Jerk Video Demo: http://www.catalystathletics.com/exercise/72/Power-Jerk/

Snatch Complex (5 sets- record heaviest)

5 sets of 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Power Snatch + 1 OHS

Work up to a heavy set starting @ 50% of your 1RM Snatch

Record your heaviest load for both complexes

Metcon

“High Fives” (AMRAP – Rounds and Reps)

10 min AMRAP

5 T2B

5 Pullups

5 Hang Power Snatches (115/75)

5 S2O (115/75)

5 OHS (115/75)

Rx+ C2B + (135/95)
Goal: Try not to drop from the pullup bar between T2B and Pullups or C2B. Try to go unbroken on the 15 reps of snatch/S2O and OHS

Cash Out

Weighted Back Extensions (GHD) (1×30)

Rx: 45/25# bumper plate

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