Monday, March 16, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “On a scale of 1-10, have your ambition set to 11 or 12.”

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Snatch Complex

E2:00 x 5 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
Build in weight every round

Metcon (Time)

“Spice Girl”

For Time: (20 min cut off)

21 Power Snatches

5 Rounds of “Cindy”

21 Overhead Squats

5 Rounds of “Cindy”

21 Squat Snatches

RX: 95/65

RX+: 115/85
One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats

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