WOD 10.19.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Big Day today. The Primary Programming is an OLY TOTAL – Snatch then Clean and jerk. When you are ready for your snatch, take three attempts that count. You cannot reduce the weight once you start, and you only count what you make. Three attempts, so if you miss one, you might want to increase your weight anyways.

IF you are more inclined to do a CrossFit Total, BS, DL, Press (any order); then do that.

We do have 20 heavier DL’s tomorrow, but that shouldn’t matter for the loads pulled today.

Olympic Lifting Total (Total Weight)

CrossFit Total

1 RM of:

Back Squat

Deadlift

Press

-in any order

-be sure to rest 2+ min between sets

Metcon

Cash Out Burpee/Cleans (Time)

Cash Out – 3 Rds

7 cleans (power or squat)

10 Burpees; 95/65

– RX+ = squat cleans 115/75

Cool Down

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