CrossFit Empire South – CrossFit
Welcome to 2021! Time to get those GAINZ on! New Year, New Goals, New YOU! Let’s GOOOOOO!
Snatch Complex
E1:30 x 5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch
– 2 sets x 1+1+1 reps @ 65% 1RM snatch
– 3 sets x 1+1+1 reps @ 70% 1RM snatch
You may drop the bar between reps to reset each set.
Metcon (AMRAP – Rounds and Reps)
“David and Goliath”
AMRAP 10
1-2-3-4-5-6-7-8-9-10. . .
-Toes to Bar
-Strict Handstand Push Up
Masters 45+:
AMRAP 10:
1-2-3-4-5-6-7-8-9-10. . .
Toes to Bar
Kipping Handstand Push Up
After Party!
10 min double under practice
OR
30 unbroken double unders every min for 10 min
