4.18.2018

CrossFit Silos – CrossFit

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Weightlifting

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

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

ALL OUTSIDE

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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