CrossFit Silos – CrossFit
Weightlifting
Find your 50/80 and 90%. You will have only 3 weight changes. If you choose to work up to 80% starting at 50% the first 5 mins that’s fine but once you get to 80 and 90% (last 8 mins) the weight should stay the same for all 5 mins @ 80% and all 3 mins at 90%. Record the 3×1 as your score.
Snatch EMOM 3×5, 2×5, 1×3 (3×1)
3 Snatches EMOM for 5 mins @ 50%
2 Snatches EMOM for 5 mins @ 80%
1 Snatch EMOM for 3 mins @ 90%
Record the weight used your last set (3 mins) as your score.
Metcon
When Do We SPRINT! (8 Rounds for time)
8 Rounds Each For Time:
200m SPRINT or 250/200m ROW SPRINT!
20 HRPU (Rx+ 8 HSPU must use new Open standard- measure and mark it!)
Note- Due to weather issues both the row and run will be considered Rx today 🙂
Cash Out
Metcon (AMRAP – Reps)
Alternating Tabata (:20 on/:10 off = 4 mins)
First :20 sec: Dead Hang Flutter Kicks from Rings (R+L = 1)
Second :20: 2 Ring Pullups
Dead Hang Flutter Kick Movement Demo: https://youtu.be/Y7Ua1YRsqd0
Count the total number of flutter kicks for all 8 sets for your score.
