Monday, June 21, 2021

CrossFit Empire South – CrossFit

Our rope climbing clinic is this Saturday at 10:30am! Come and have fun!

View Public Whiteboard

Metcon (Time)


For Time: (12 min time cap)

18 Dumbbell/Kettlebell Thrusters (50s/35s)

200m Run

15 Dumbbell/KB Thrusters

200m Run

12 Dumbbell/KB Thrusters

200m Run

9 Dumbbell/KB Thrusters

200m Run

6 Dumbbell/KB Thrusters

200m Run

3 Dumbbell/KB Thrusters

Snatch Complex

Part 1:

Snatch Deficit Deadlift:

E1:30 x 3 Sets

1 rep @ 105% of Best Snatch with a 2 inch rise (standing on plate)

Part 2:

E1:30 x 3 Sets

1 Snatch Deadlift to below the knee + 1 Squat Snatch:

@ 80-87% 1RM Snatch

Cool Down

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side)

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