6.29.2018

CrossFit Silos – CrossFit

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Weightlifting

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)

Metcon

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!

Metcon (Time)

For time:

2 rounds of:

10 snatches, 135/95

12 burpees

Then, 2 rounds of:

10 snatches, 115/75

12 burpees

Cash Out

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.

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