Tuesday, January 12, 2021

CrossFit Empire South – CrossFit

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Snatch Complex

E1:30 x 5 Sets

Power Snatch + Hang Squat Snatch + Squat Snatch

– 2 sets x 1+1+1 reps @ 70% 1RM snatch

– 3 sets x 1+1+1 reps @ 75% 1RM snatch
You may drop barbell between reps

Metcon (Time)

“This is the Way”

For Time: (10 min time cap)

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (53/35)

30 double unders

(Masters 45+)

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (35/26)

30 double unders

After Party!

Accessory:

3-way wrist stretch – 30 sec each

-Hands and knees – palms down/fingers forward

-Hands and knees – palms down/fingers towards body

-Hand and knees – palms up/fingers towards body

1 min pigeon pose (each side)

Burn! 12:00pm

2 Rounds For Time: (30 min cut off)

750m Row

15 Burpee Box Jump Overs

30 Cal Bike

15 Burpee Box Jump Overs

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