12.23.2016

CrossFit Silos – CrossFit

Weightlifting

Snatch (10×1 – 1 rep every 30 sec)

Keep the weight steady @ 65-75% of 1RM Snatch. Perform a rep every 30 secs. Purpose of this is to work on speed under the bar and cycling technique. Try to pause for 1-2 seconds in the bottom of the squat to show control.

Metcon

Pull-OHS-Burp (AMRAP – Reps)

6 min Time Cap (if you finish before the 6 minutes expires rest until the class starts the burpee AMRAP

34 Pull ups

17 OHS 95/65 (from rack)

Rx+: CTB Pullups + 135/95

Rest 2 mins – note the time it took to complete the workout above in the notes section before starting the burpee amrap. If you did not complete the above- your time is 6:00 + however many reps you completed.

Max Burpees in 2 mins – the number of burpees is your score for this workout.

Cash Out

Prone Snow Angels (3×10)

Add weight if you would like- include in comments
Video demo: https://youtu.be/NpzMnBkOty8

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