8.24.2018

CrossFit Silos – CrossFit

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Weightlifting

The complex and the 1RM Muscle Snatch should take a total of 30 minutes. Use the complex as your “warmup” The limiting factor for this complex will be the muscle snatch. This is meant to be light and snappy. This is your opportunity to practice the muscle snatch, one of the most underutilized movements in weightlifting

Snatch Complex 2018 v1 (10×5)

Spend 10-15 mins working up to a “heavy” set. When I say heavy I mean light because the muscle snatch will stop you in your tracks 🙂

1 Snatch Grip Deadlift

1 Below the Knee Hang Power Snatch

1 HANG Muscle Snatch: https://youtu.be/NFV2n_Didmc

1 High Hang Squat Snatch

1 OHS

Chalk up!

Muscle Snatch (1×1)

Spend 10 mins working up to a heavy single muscle snatch for the day

Metcon

Three Mini Metcons (3 Rounds for time)

Round 1: For time…

30 UNBROKEN Wall Balls (20/14)- RX IS UNBROKEN

10 power clean and jerks (135/95) Rx+ 165/125

REST EXACTLY 3 MINS THEN….

Round 2: For time..

30 UNBROKEN Wall Balls (20/14)- RX IS UNBROKEN

10 front squats (135/95) Rx+ 165/125- NO RACKS!

REST EXACTLY 3 MINS (change plates) THEN….

Round 3: For time…

20 Pullups (Rx+ 10 Bar Muscle ups)

10 Thrusters (95/65) Rx+ 135/95- NO RACKS!

Everyone will be on their own clock. Make sure you write down your start and end times.

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