9.17.2018

CrossFit Silos – CrossFit

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Weightlifting

Snatch Pull (1×3)

Spend 15 minutes working up to a heavy set of 3.

High-Hang Snatch (5×2)

Unless you are injured this should be performed as a squat snatch.

Movement Demo: https://youtu.be/EwhbgeesNR8

Spend 15 minutes working up to a total of 5 heavy doubles. This is NOT work up to a heavy double. It is 5 heavy doubles at the same heavy weight. Do no more than 4 warmups sets

Metcon

The lunges are not alternating- do all 6 on one leg- and all six on the other leg. Watch the demo video.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

12 (6 per leg) Stationary Reverse Lunges (1×35/20) Rx+ 1×50/35

8 Pike Pushups (Rx+ 6 HSPU)

Reverse Lunge Movement Demo: https://www.youtube.com/watch?v=K4c2877ZAHI

Pike Pushup Movement Demo: https://www.youtube.com/watch?v=pEvTlOs9zK8

Cash Out

For those of you doing the Fall Challenge make sure to sync your ErgData app to the rower with a PM5 monitor!

Active Recovery Row (Distance)

4 ROUNDS: You must set the rower for Rx.

1:45 row at moderate pace

:15 sec rest (STOP ROWING)

1:30 row at fast pace

30 sec rest (STOP ROWING)

1:15 row at fast pace

45 sec rest (STOP ROWING)

1 min at fastest pace possible

60 sec rest (STOP ROWING)

Total meters rowed across both rounds is your score for the day.

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