Wednesday, November 27, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Power Snatch

In a 15 min window build to a 1 rep max

Set 1: 3 reps

Set 2: 3 reps

Set 3: 3 reps

Set 4: 1 rep

Set 5: 1 rep

Set 6: 1 rep

Set 7: 1 rep

*Same %s as last week

Metcon (3 Rounds for reps)

“Power Wheels”

AMRAP 3:

9/6 Calorie Assault Bike or Row

12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike or Row

8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike or Row

4 Power Snatches (135/95)

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