CrossFit Silos – CrossFit
Snatch (20×1 (E2MOMX20))
Every 2 minutes x 20 minutes (10 sets):
Build over the course of the 10 sets to today’s heavy single.
EMOM x 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 10/8 Pull-Ups (Rx+ 5 BMU)
Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
Cash Out: Sled Drags and Sandbag Squats (Weight)
-150m reverse sled drag, as heavy as possible. This should be a steady march. Keep your hips up and lean back to emphasize the quads and glutes.
-100m forward sled drag. Use the same weight as you used for reverse sled drag.
-10 Sandbag squats (or hugging a heavy bumper plate)
Record weight used for sled drags