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CrossFit Empire South – CrossFit

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Weightlifting

Snatch Week 3 of 4 – Today we are going to work on a our Power Snatch. Build to a new 1 rep max Power Snatch.

Power Snatch (1 Rep Max)

12 Minutes to build to a 1 Rep Max.

Metcon

Metcon (Time)

RX

For time (15 Min. Time Cap):

400/500-m row

then…

24-18-12:

Power snatches (55/75)

12-9-6:

Bar muscle-ups

then…

400/500-m row

INTERMEDIATE

For time:

400/500-m row

then…

24-18-12:

Power snatches (45/65)

12-9-6:

Chest-to-bar pull-ups

then…

400/500-m row

BEGINNER

For time:

400/500-m row

then…

15-12-9:

Power snatches (35/45 lb)

Jumping pull-ups

then…

400/500-m row

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