Wednesday, August 12, 2020

CrossFit Empire South – CrossFit

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Power Snatch

EMOM x 3

4 reps of High Pull

*Our focus here is light weight, bringing the barbell into the hips (making contact), elbows high and wide

EMOM x 3

3 reps of Muscle Snatch

*Focus here is STRONG TURNOVER with light weight

EMOM x 6

2 Power Snatch

*Build in weight every min

Metcon (AMRAP – Rounds and Reps)

“Kicking & Screaming”

AMRAP 20:

10 Power Snatches (115/85)

20 Overhead Squats (115/85)

30 Toes to Bar

40 Single Arm Dumbbell Hang Clean and Jerks (50/35)

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