CrossFit Empire South – CrossFit

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Olympic Lifting – Snatch

Metcon (Weight)

Snatch (Week 2 of 4):

Every :30 for 10 sets:

2 snatches (60%)


Metcon (Time)


10 rounds for time (13 Min. Time Cap):

7 toes-to-bars

7 hand-release push-ups

7 pull-ups


10 rounds for time:

5 toes-to-bars

5 hand-release push-ups

5 pull-ups


10 rounds for time:

7 hanging knee raises

7 knee hand-release push-ups

7 ring rows

After Party!

Open Gym Accessory Work – Work your weakness!

Metcon (No Measure)


30 weighted strict pull-ups

– Use a weight you can maintain sets of 5 or more reps.

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