CrossFit Silos – CrossFit
Keep this light and work on technique and form. This is your opportunity to practice the snatch grip behind the neck to prime for the WOD.
Muscle Snatch-BTN Jerk-BTN Press in Split (3×9)
3 sets of the following complex that should be done unbroken. Work up in weight each set and record your heaviest.
3 Muscle Snatch
3 Snatch Grip Behind the Neck (BTN) Split Jerk
3 Snatch Grip BTN Press In Split (no dip)
One bar only- must change plates between rounds. Athletes must use the new jump back/jump up burpee standard for Rx today. Workout is meant to be done fast! Don’t worry about your split times— just go!
2 rounds of:
10 snatches, 135/95
Then, 2 rounds of:
10 snatches, 115/75
Ring Body Saw (3x max reps)
Movement Demo: https://youtu.be/EqGVH1qHzwU
Dumbbell Death March (3×20 total or 10 per leg)
Movement Demo: https://youtu.be/ZGchgrQLfno
Enter DB weight used as your score.