Thursday, February 6, 2020

CrossFit Empire South – CrossFit

“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” John Wooden

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Metcon (Weight)

“Goat Day”


A.) Tabata Core Thursday

20s on/10s rest of:

Medball Wheelbarrows

(Place medball under feet, attempt to walk forward and back during the 20s of work. Scaling = Plank hold with medball under feet or a challenging plank hold with one foot on ground)

B.) Snatch Complex

E1:30 x 6 Sets

Find a moderate to heavy weight of:

1 Power Snatch

1 Hang Power Snatch

C.) On the 4:00 x 5 Rounds:

200m Run

20 AbMat Sit-ups

3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds

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