Saturday, January 11, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “80% of success is showing up.”- Woody Allen

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Power Snatch

Teams of 3; In 15 mins:

Each athlete finds a heavy 2 rep Power Snatch. Score is total weight for team.
These reps are “touch and go.” No resetting of the grip on the floor.

Metcon (Time)

“Mic Drop”

For Time: (30 min cut off)

*Teams of 3:

75/50 Cal Row or Bike

75 Power Snatches (75/55)

75 Thrusters (75/55)

75/50 Cal Row or Bike

60 Power Snatches (95/65)

60 Thrusters (95/65)

75/50 Cal Row or Bike

45 Power Snatches (115/85)

45 Thrusters (115/85)

75/50 Cal Row or Bike

30 Power Snatches (135/95)

30 Thrusters (135/95)

75/50 Cal Row or Bike

15 Power Snatches (155/105)

15 Thrusters (155/105)
Teams will complete as much work as possble before the 30 min time cap.

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