Friday, January 17, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “Our greatest weakness lies in giving up. The most certain way to succeed is to always try, one more time.” -Thomas Edison

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3 Postion Pausing Squat Snatch

E2:00 x 5 Sets with a 2 sec pause at each position:

3 reps @ 55%
1st Pause: Right off the floor

2nd Pause: Top of the Knee

3rd Pause: Hip Pocket (Power Position)

https://youtu.be/JX6k50XJcFw

*Build in weight each set if you like

Metcon (Time)

“Blue Steel”

For Time: (30 min cut off)

3 Rounds

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps

800m Run

3 Rounds

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps

800m Run

3 Rounds

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps

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