9.11.2018

CrossFit Silos – CrossFit

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Weekly Reminders!

Do what is right- not what is easy.

Weightlifting

This should take no more than 20 mins. This should not be rushed.

Snatch Pull-Power Snatch

Work up to a heavy 1 snatch pull + 1 power snatch
Movement Demo: https://youtu.be/ozFjbwIOjU4

Metcon

Make sure to alternate the lead leg on step ups each set.

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

7 Dumbbell Man Makers (2×35/15)

7 Alternating DB Step Ups 24/20″ (2×35/15)

DB Manmakers Movement Demo: https://youtu.be/iMNnvhg1JcM

(This is NOT what we did last week- those were DB Burpees)

Use one pair of dumbbells throughout. Box step ups should be performed while holding both dumbbells by your side or in the front rack position.

Cash Out (Optional/Make Up)

Cash Out: 4x Dual KB Rack/OH Holds (No Measure)

4 sets:

30sec – Dual KB Rack Hold

30sec – Dual KB OH Hold

Rest 90 seconds between sets

DO THIS AS A CLASS.

SIMPLE = STRONG

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