Monday, June 10, 2019

CrossFit Empire South – CrossFit

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Hang Squat Snatch

E2:00 x 6

Build to a heavy single Hang Squat Snatch

Metcon (AMRAP – Rounds and Reps)

“High Heels”

AMRAP 9:

10 Hang Squat Snatches

30 DUs

RX: 75/55

RX+: 95/65

C.E.

A.) Back Squats

EMOM x 9

• 1 Pause Back Squat

• 1 Back Squat

*Pause 2s in bottom of first rep

Sets 1, 2, 3: 60%

Sets 4, 5, 6: 66%

Sets 7, 8, 9: 72%

B.) Gymnastic Conditioning

For Time: 50 Strict Pull Ups

* Every Break, perform 5 Strict Ring Dips

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