12.07.2016

CrossFit Silos – CrossFit

Weightlifting

Pause Squat Snatch (2 reps EMOM for 10 Minutes)

2 PAUSE Squat Snatches @ 70% 1RM Snatch. On each rep hold for a solid 3 seconds in the bottom of the squat before attempting to stand up and another 2 seconds at the top after you stand it up and before dropping overhead. If you are uncomfortable sitting in the bottom of a squat snatch or have trouble landing the squat snatch position this is how you get better: “Time under Tension” You will hear this again.

Weightlifting

12 Minute EMOM:

Min 1: 3 *Unbroken* Deadlifts (As Heavy As Possible)

Min 2: 10 Power Snatches (95/65)

Deadlift (6×3 AHAP)

*Unbroken for the deadlifts means is no dropping at the top once you reach full hip extension. The deadlifts must be done unbroken without dropping from the top- this includes the athlete’s LAST REP. No dropping from the top on your third and final rep. Feel free to use mixed/reverse or hook grip on these.

Power Snatch (6×10 @ (95/65lb))

Cash Out

2x: 300m Odd Object + 300m Farmers Carry (Time)

2 Rounds:

-300m Sandbag or Odd Object (plyo box/bumper plate/slam ball) Carry (AHAP)

-300m Farmer’s Carry (use two-53/35 KB)

Score: Time to Complete
Don’t forget to record load used for both carries in notes


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