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
