Wednesday, April 29, 2020

CrossFit Empire South – CrossFit

“If you are always trying to be normal, you will never know how amazing you can be.” -Maya Angelou

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Snatch Work

E2:00 x 5 Sets:

1 Pausing Snatch Deadlift

1 Tempo Snatch Pull

1 Snatch Pull

1 Power Snatch

*Pausing Snatch Deadlift: Pause 2 Seconds at Knee (right below) + 2 Second at Jumping Position (hips)

*Tempo Snatch Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees

*Snatch Pull: Normal Snatch Pull with No Tempo

(All of these lifts start from the gound and end with the high pull, elbows high and wide with barbell close to the body)

*Regular Power Snatch
Start at 50% of Power Snatch and build each round

Metcon (AMRAP – Rounds and Reps)

“21 Jump Street”


21 Power Snatches (95/65)

21 Box Jump Overs (24″/20″)

21 Overhead Squats (95/65)

21 Toes to Bar


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