CrossFit Silos – CrossFit
My suggested warmup- use a light weight and work up to the weight you intend to use for Isabel/Grace
Tall Snatch 3×3 or Muscle Clean and Press 3×3
Hang Snatch from Hip 3×2 or Hang Clean and Push Press 3×2
Hang Snatch from Knee 3×1 or Hang Clean & Power Jerk 3×1
3 position Full Snatch from the Floor 3×1 or 3 position clean from the floor and split jerk 3×1
Pick one or the other, Grace or Isabel, not both.
For Time: 30 Snatches, 135# / 95#
30 Clean and Jerks, 135# / 95#
This is meant to be done at 75-85% RPE. Please don’t go balls to the wall.
Active Recovery: 500m row, 50 DUBs, 400m run (Time)
4 Rounds @ 70% effort:
50 DUBs (2x singles)