2.5.2018

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)

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