Main – CrossFit
Warm-up
CFSilos 2015 – 2 (No Measure)
10 Jumping Jacks
10 Squat Jumps
10 Burpees
Batman – 1 minute
Samson – 30 seconds per side
Shoulder Mobility with BAND
10 PVC OHS
10 Split Jerks PVC
10 Hang Squat Cleans PVC
Weightlifting
Snatch Pull (4 X 3 Snatch Pull and 2 snatches)
Snatch (4 X 2 – after the pulls TnG)
Metcon
Snatch Penalty (AMRAP – Reps)
Perform 20 snatches in 2 minutes at 75/45
Rest 2 minutes – for every snatch missed, from 20, do a burpee penalty during the rest time.
Perform 20 Snatches in 2 minutes at 95/65
Rest 2 minutes – for every snatch missed from 20, do a burpee penalty during the rest time.
Perform 20 Snatches in 2 minutes at 115/85
Rest 2 minutes – for every snatch missed from 20, do a burpee penalty during the rest time.
Perform 20 Snatches in 2 minutes at 135/95
Rest 2 minutes – for every snatch missed from 20, do a burpee penalty during the rest time.
Your workout is done when you have completed no snatches, and your 20 burpees are accomplished in 2 minutes. OR if you failed to achieve all burpees, you are done at that time.
Count SNATCH REPS completed.
