Wednesday, April 8, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “When you face difficult times, know that challenges are not sent to destroy you. They’re sent to promote, increase, and strengthen you.”

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Squat Snatch

12 mins to build to a heavy single

Metcon (Time)

“Snake Bite”

For Time: (15 min cut off)


Squat Snatches (95/65)

Chest to Bar Pull-ups
If we don’t have a barbell, we can do DB Squat Snatches, then let’s move to power for DB Squat scale. We can do KB snatches in place also.

Options for C2B: If we don’t have a pull up rig, let’s perorm bent over rows with the same weight on the barbell

We can do bent over rows with DBs/KBs/Any odd object

Metcon (Time)

Zoom Class Today:

“Mashed Potatoes”

On the 0:00

5 Rounds of Sindee


50 Ground to Overhead

On the 8:00

4 Rounds of Sindee


40 Odd Object Squats

On the 16:00

3 Rounds of Sindee


30 Odd Object Thrusters

10 Push Ups

20 Air Squats

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