Monday, April 1, 2019

CrossFit Empire South – CrossFit

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Squat Snatch

In 15min (E2:30) build to a moderate 3 position squat snatch

Metcon (Time)

“Snake Bite”

For Time: (15min cut off)

21-15-9

Squat Snatches (95/65)

C2B

C.E.

A) Back Squat E2:30

6 reps @ 65%

3 @ 70%

6 @ 65%

3 @ 75%

6 @ 65%

3 @ 80%

B) 3 Sets:

16 KB Front Rack Reverse Lunges

100m Farmers Carry

32 Sit Ups

C) 50 Glute Bridges w/barbell (25-35% of 1RM Deadlift)

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