6.19.2018

CrossFit Silos – CrossFit

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Warm-up

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

Benchmark/Re-Test

Pick one or the other, Grace or Isabel, not both.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Active Recovery

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:

500m Row

50 DUBs (2x singles)

400m Run

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