Monday, April 22, 2019

CrossFit Empire South – CrossFit

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Back Squat

Alternating EMOM x 14: (50,55,60,65,70,75,80%)

— 3 Back Squats

— 2 Pausing Back Squats (3s in bottom)

Metcon (Time)

“Destiny’s Child”

For Time: (20min cutoff)


Power Snatch (95/65)

Box Jump Overs (24″/20″)

Directly Into…


Overhead Squats (95/65)

Lateral Barbell Burpees


A.) Squat Snatch Complex

E1:30 x 7 sets: (60%, +5% each set)

1 Hang Squat Snatch (knee level)

1 Low Hang Squat Snatch (below knee level)

B.) Midline

50 GHD Sit-Ups


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