CrossFit Silos – CrossFit
The complex is 6 sets TOTAL. It should take no more than 15-20 mins assuming you perform a single set every 2-3 mins. The first two sets there are 6 total reps per set. The second 2 sets there are 4 total reps each set. The last two sets there are 3 total reps per set. Record weight used for you last set as your score. Go light and work on technique. We don’t want any cranky shoulders.
BTN Snatch PP-OHS-Pause Snatch Balance
3 Behind the Neck (BTN) Snatch Grip Push Press
1 Pause Snatch Balance (Pause 3 seconds in the hole)
2 BTN Snatch Grip Push Press
1 Pause Snatch Balance (pause 2 seconds in the hole)
1 BTN Snatch Push Press
1 Pause Snatch Balance (pause 1 second in the hole)
Work up in weight throughout the 6 sets. On the snatch balance, work on your hands and feet hitting at the same time! Record your weight used on the last set.
EMOM x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 2 Tempo Overhead Squats @2211
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest
Score is last weight used in round 4. Goal is to hit the following percentages of your 1RM snatch…
Rounds 1-4: 50-55-60-65%
50 Wall Balls for Time (20/14) (Time)
50 Wall Balls for Time* (20/14)
Rx+: Men use 30lb slam ball, Women use 20lb wall ball
*:30 accumulated L-sit on 2 plyo boxes every break: https://www.youtube.com/watch?v=LCoq2cTggQQ
I recommend raising height of box to 20″ or 24″ and using two dumbbells under your hands to make wrist flexion easier.