4.9.2018

CrossFit Silos – CrossFit

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Weightlifting

Go from the rack. The snatch grip push press if from BEHIND THE NECK.

Barbell Complex: 5 sets: 5 Snatch Grip PP + 1 OHS @55X0 (5×6)

With a 15 min running clock athletes will perform the following complex 1 time at a minimum of every 3 minutes. (5 sets)

-5 Snatch Grip Push Press + 1 OHS (5 seconds down + 5 seconds in hole) Tempo @55X0. The OHS will take a total of 10 seconds at the tempo written. Record heaviest set

Snatch grip push press movement demo: https://www.youtube.com/watch?v=9r7rOC3hhjk
TEMPO

* Reminder on how to read these tempo prescriptions

(example – 55X0)

1st Digit – Eccentric

2nd Digit – Bottom Position

3rd Digit – Concentric

4th Digit – Top Position

“X” – means to move as fast as possible.

“0” – means no pause

Each number represents the total number of seconds to complete the contraction or hold the isometric.

Metcon

30 MINUTE TIME CAP! Rx+ must touch the floor on GHD situps. 1200m = 800m+400m routes.

Mercy (Time)

For time: 30 MINUTE TIME CAP!

Run 1200m

100 Abmat Sit-ups (Rx+ 40 GHD situps)

20 Hang Squat Snatches 115/85 (Rx+ 135/95)

100 Abmat Sit-ups (Rx+ 40 GHD situps)

Run 1200m

30 MINUTE TIME CAP!
Hang Power Snatch to OHS okay for Rx TODAY ONLY! 🙂

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