CrossFit Silos – CrossFit
Squat Clean (10×1)
Coaches will maintain the clock for the class. Athletes will perform 10 singles @ 65-75% of their 1RM squat clean. Perform a rep every 30 sec. Keep the weight consistent.
FS-KB Snatch-Lunge (Time)
Front Squats @ 95/ 65 (no rack)
Kettlebell Snatches 53/35
Front Rack Stationary Lunges @ 95/ 65
Rest 2 Mins then move directly into Backsquat Cash Out
Rx+ (Sqt/lunge- 135/95)
Time Cap: 20 mins
This is your heavy day. Go heavy or go home.
5 min max Backsquats no rack (Rx: 95/65 OR Rx+: 135/95)
5 min max Backsquats. NO RACK. You must clean/press or snatch the barbell over your head and onto your back
Athletes should use the same weight they used in the WOD. This is your heavy day.