Monday, September 23, 2019

CrossFit Empire South – CrossFit

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Barbell Cycle Complex

In 15 mins, build to a heavy complex of:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats
We are working on Barbell cycling. Building every 1:30/2:00 will give you 7-10 attempts. Hands must stay in place on Barbell during entire complex.

Metcon (AMRAP – Rounds and Reps)



12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

RX: 115/85

RX+: 135/95


Capacity Builder:

Alternating EMOM for 5 Rounds:

Odd Minute: 40 Unbroken DUs or 80 Singles

Even Minute: 40% Unbroken Pull Ups/Banded Pull Ups/Ring Rows


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