230524

CrossFit Empire South – CrossFit

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Pre-workout Strength

Snatch Balance: 5 Sets of 5 Reps at 65% (5 Rounds for weight)

Snatch Balance:

5 sets of 5 reps at 65% of 1 rep max snatch.

– Rest 2:00 between sets.

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Metcon

For Time (13:00): Row, OH Squats, and Alt DB Snatches (Time)

RX

For time (13:00):

50 calorie row

50 overhead squats (75/115 lb)

50 alternating DB snatches (35/50 lb)

SCALED

For time:

50 calorie row

50 overhead squats (55/75 lb)

50 alternating DB snatches (25/35 lb)
INTENDED STIMULUS:

A) Finish in 7:00-13:00.

B) Complete the row in 2:00-3:30.

C) The overhead squat load should be light-to-moderate and allow athletes to finish in 3:00-5:00.

D) Prior to starting the workout, athletes must demonstrate 10 unbroken squats and 10 unbroken DB snatches.

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