Friday, June 14, 2019

CrossFit Empire South – CrossFit

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Power Snatch Complex

On the 1:30 x 7 Sets:

1 Snatch Pull (High Pull)

1 Low Hang Power Snatch(Right Below The Knee)

Set #1 – Light weight

Set #2 – Moderate weight

Sets #3-7 (5 Sets) – Build to a heavy for the day.

Metcon (5 Rounds for time)

“Rush Hour”

On the 4:00 x 5 Rounds:

12/9 Cal Bike or Row

9 Barbell-Facing Burpees

6 Power Snatches

RX: 135/95

RX+: 155/105


Row Conditioning

2 Rounds, Not For Time:

300m Slow (2k + 18s)

300m Moderate (2K + 10s)

300m Fast (2K + 2s)


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