CrossFit Empire South – CrossFit
Power Snatch
On the 2:00 x 5 Sets:
1 Snatch Pull
1 Snatch High Pull
2 Power Snatches
Set #1 – 50% of 1RM Snatch
Set #2 – 55%
Sets #3+4+5 – 60-65%
Snatch Pull – Big shrug, but arms stay extended
Snatch High Pull – Arms bend (bar to about heart level, high and wide elbows)
We do not need to hold onto the bar throughout
Metcon (Time)
“Hurricane”
3 Rounds For Time:
800 Meter Run
21 Power Snatches (115/85)
CrossFit Empire South 