CrossFit Silos – CrossFit
Weightlifting
Spend 10 minutes working up to 80-85% then EMOM below
Low Hang Snatch EMOM (4×1)
Every 90 seconds, for 6 minutes (4 sets):
1 LOW HANG Snatch (2″ BELOW THE KNEE)
Pause for 2-3 seconds at 2″” below the knee, and then and only then— snatch! Record your heaviest snatch.
Benchmark/Re-Test
20 min time cap
3RFT: Row-Ball-Burpee Over Rower (Time)
3 RFT:
500/450m row
50 Wallballs 14/10 (RX+: 20/14)
25 Burpees over rower (2 feet jump/land)
There is a 20 min time cap on this workout. Check your performance from last year.
Cash Out
Metcon (No Measure)
3 sets:
10 per leg Single Leg Deadlift
10 per arm Landmine Rows
20 per side KB Side Bends (53/35)
