WOD 2.12.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

High-Hang Clean (SQUAT clean – 3×4)

Try to pick the right weight to work on speed (70% of 1RM Sq Cl). This is about a short but explosive hip opening, followed by a violent hip closing. Competitors work at 50%.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Do 3 PU’s and 3 Ring Dips for 1 MU.

Squat Snatch, or snatch, then overhead squat.

Competitors Row 800, Run 800 at easy pace – 2 times through.

Cool Down

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