220812

CrossFit Empire South – CrossFit

View Public Whiteboard

Weightlifting

Metcon (3 Rounds for weight)

Below the Knee Hang Power Snatches

9 sets:

3 x 2 below the knee hang power snatches 50%)

3 x 2 below the knee hang power snatches (55%)

3 x 2 below the knee hang power snatches (60%)

– Rest exactly 1:00 between sets.

Metcon

Metcon (Time)

RX

6 rounds for time (15 Min. Time Cap):

6 power snatches (75/115 lb)

9 overhead squats

12 box jump-overs (20/24 in)

INTERMEDIATE

6 rounds for time:

6 power snatches (65/95 lb)

9 overhead squats

12 box jump-overs (20/24 in)

BEGINNER

6 rounds for time:

6 power snatches (35/45 lb)

9 overhead squats

12 box step overs (12/20 in)

Cool Down

Metcon (No Measure)

2 sets:

1:00 foam roll lower back

1:00 foam roll quads

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s