Monday, January 4, 2021

CrossFit Empire South – CrossFit

Welcome to 2021! Time to get those GAINZ on! New Year, New Goals, New YOU! Let’s GOOOOOO!

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Snatch Complex

E1:30 x 5 Sets:

Power Snatch + Hang Squat Snatch + Squat Snatch

– 2 sets x 1+1+1 reps @ 65% 1RM snatch

– 3 sets x 1+1+1 reps @ 70% 1RM snatch
You may drop the bar between reps to reset each set.

Metcon (AMRAP – Rounds and Reps)

“David and Goliath”


1-2-3-4-5-6-7-8-9-10. . .

-Toes to Bar

-Strict Handstand Push Up

Masters 45+:


1-2-3-4-5-6-7-8-9-10. . .

Toes to Bar

Kipping Handstand Push Up

After Party!

10 min double under practice


30 unbroken double unders every min for 10 min

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