Friday, December 13, 2019

CrossFit Empire South – CrossFit

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Snatch Work

SOTs Press

E1:30 x 4 Sets of 7 Reps

*Build each set

Snatch Grip Deadlift

E1:30 x 4 Sets of 4 Reps

*To be performed around 80% of 1RM Snatch
SOTs press, we are focusing on Mobility in the Snatch. This will help with the thoracic spine, hips, and ankle mobility. Here is a progression we can look to do if unable to use the Barbell.

https://youtu.be/ZF4N_v8BUvc

On the Snatch Grip Deadlift, we are focusing on using your LEGS on the first part of the Snatch pull.

Metcon (Time)

“Stairmaster”

For Time: (24 min cut off)

30-20-10

Cal Row

DB Box Step Ups (50/35)

-into-

10-20-30

DB Snatches (50/35)

Wallball Shots (20/14) (10’/9’)

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