CrossFit Empire South – CrossFit

In August, we are focusing on the snatch in preparation for the benchmark workout Amanda coming up at the end of the month.

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Snatch Deadlift (5 Sets x 5 Reps)


For load:

Snatch Deadlift


(Score Heaviest Load)


Squat Snatch (7 Sets x 1 Rep)

Cool Down

Metcon (No Measure)

1 set:

1:00 banded shoulder stretch/side

1:00 pigeon pose/side

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