Monday, June 8, 2020

CrossFit Empire South – CrossFit

“Each new day is a new opportunity to imporve yourself. Take it. Make the most of it.”

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Snatch Technique

E2:00 x 5 Sets

-Squat Snatch into

-Hang Squat Snatch into

-Overhead Squat into

-Snatch Balance (if not comfortable with this movement, perform another overhead squat here)


E2:00 x 5 Sets

Overhead Squat

-6 reps at 55%, build if you’d like

Metcon (AMRAP – Rounds and Reps)

“Sweat Sixteen”


21/15 Cal Row or Bike

15 Toes to Bar

9 Overhead Squats

RX: 155/105

Master’s RX: 115/85

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