Monday, September 30, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Snatch Balance

On the 1:30 x 5 Sets:

2 Snatch Balances

Sets: 50-60-70-70-70% of 1RM Snatch
We are working on a strong drop, punch overhead, and bracing our cores.

Metcon (Time)

“Snake Bite”

For Time:

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-Ups

After Party

5 Sets, Not for Time:

40 Unbroken Double Unders

40% Unbroken Ring Muscle-Ups

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 )

Google photo

You are commenting using your Google 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