Saturday, April 4, 2020

CrossFit Empire South – CrossFit

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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)


3 Rounds For Time:

800 Meter Run

21 Power Snatches (115/85)


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