Friday, May 29, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” -Jimmy Dean

View Public Whiteboard

Snatch Complex

In 10 mins, build to a heavy complex of:

-1 Power Snatch

-1 Overhead Squat

-1 Hang Squat Snatch

Metcon (Time)

“eHarmony”

For Time: (20 min cutt off)

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

On the Minute: 5 Burpees

Barbell: 95/65

Burn! 12:00pm

AMRAP 5

Max Burpee Box Step Ups

Rest 2 mins

AMRAP 5

Max Wallball Thrusters

Rest 2 mins

AMRAP 5

Max Sit Ups

Rest 2 mins

AMRAP 5

Max Shuttle Sprints

Rest 2 mins

AMRAP 5

Max Single Arm Devil’s Press

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