Wednesday, May 13, 2020

CrossFit Empire South – CrossFit

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Snatch Work

E2:00 x 5 Sets

1 Pausing High Hang Squat Snatch

1 Pausing Hang Squat Snatch

1 Pausing Squat Snatch
Pause for one second in the bottom of the catch.

This is to be done @ 45% of 1RM across all sets.

Metcon (Time)

“Encore”

On the 5:00 x 2 Rounds:

30 Double Unders

12 Thrusters (95/65)

30 Double Unders

9 Clean and Jerks (95/65)

30 Double Unders

6 Burpee into a Power Snatch (95/65)

On the 5:00 x 2 Rounds:

30 Double Unders

6 Burpee into a Power Snatch (95/65)

30 Double Unders

9 Clean and Jerks (95/65)

30 Double Unders

12 Thrusters (95/65)

RX+ (115/85)
Record your time for each of the 4 rounds – as your score is the total of these times added together

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