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CrossFit Empire South – CrossFit

Today we will be starting a 4 Week Olympic Liftiing Cycle focusing on the Snatch. Let’s get some extra work in on those difficult Olympic Lifts!

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Weightlifting

Metcon (Weight)

Snatch:

Every :30 for 10 sets:

3 snatches (40%)

Metcon

Metcon (Time)

RX

10 rounds for time (14 Min. Timecap):

10 KB swings (35/53 lb)

10 dumbbell thrusters (25/35 lb)

INTERMEDIATE

10 rounds for time:

10 KB swings (25/35 lb)

10 dumbbell thrusters (20/25 lb)

BEGINNER

10 rounds for time:

7 KB swings (15/25 lb)

7 dumbbell thrusters (10/15 lb)

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