Monday, January 25, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Snatch Pull + Squat Snatch

E1:30 x 5 Sets

2 Snatch Pulls + 2 Squat Snatch

Set 1, start @ 55-60% of 1RM and build each set to hit 75-80% on Set 5
-Smooth Pull, keep chest up and finish at the top with triple extensions (no bend of the arms) for the pulls (These are big shrugs)

-Complete in Singles (no touch and go)

Metcon (AMRAP – Rounds and Reps)

“Mr. Blue Sky”

AMRAP 15: (Team of 2)

2 Rope Climbs (1 rep each partner) or 5 Strict Pull Ups (each)

10 Synchro Push Ups

After Party!

1 min forearm smash w/ barbell (each side)

1 min palm smash w/ lacrosse ball (each side)

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