Friday, January 3, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Squat Snatch

E2:00 x 7 Sets

Set 1: 6 reps @ 40%

Set 2: 4 reps @ 50%

Set 3: 2 reps @ 60%

Set 4: 1 rep @ 70%

Set 5: 2 reps @ 60%

Set 6: 4 reps @ 50%

Set 7: 6 reps @ 40%

Metcon (Time)

“Quarter Pounder”

2 Rounds For Time: (30 min cut off)

400m Run

30 DB Box Step Ups

400m Run

30 DB Hang Clean and Jerks

400m Run

30 DB Snatches

RX DB: 50/35

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