CrossFit Silos – CrossFit

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Snatch (20×1 (E2MOMX20))

Every 2 minutes x 20 minutes (10 sets):

1 Snatch

Build over the course of the 10 sets to today’s heavy single.


Metcon (Weight)

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


Cash Out: Sled Drags and Sandbag Squats (Weight)

3 sets:

-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

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