CrossFit Empire South – CrossFit
Snatch Complex
E1:30 x 5 Sets
Power Snatch + Hang Squat Snatch + Squat Snatch
– 2 sets x 1+1+1 reps @ 70% 1RM snatch
– 3 sets x 1+1+1 reps @ 75% 1RM snatch
You may drop barbell between reps
Metcon (Time)
“This is the Way”
For Time: (10 min time cap)
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (53/35)
30 double unders
(Masters 45+)
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (35/26)
30 double unders
After Party!
Accessory:
3-way wrist stretch – 30 sec each
-Hands and knees – palms down/fingers forward
-Hands and knees – palms down/fingers towards body
-Hand and knees – palms up/fingers towards body
1 min pigeon pose (each side)
Burn! 12:00pm
2 Rounds For Time: (30 min cut off)
750m Row
15 Burpee Box Jump Overs
30 Cal Bike
15 Burpee Box Jump Overs
CrossFit Empire South 