Tuesday, February 2, 2021

CrossFit Empire South – CrossFit

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Snatch Complex

E1:30 x 5 Sets

Power Snatch + Hang Squat Snatch + Squat Snatch:

– Set 1 and 2: 70% of Snatch

– Set 3, 4, and 5: 75% of Snatch
Going back to percentages from a couple weeks ago. Focus on that form!

Complete these reps in singles.

Metcon (AMRAP – Rounds and Reps)

“Bugs Bunny”

AMRAP 10:

15 Wall Balls (20/14)

5-10-15-20. . .

Toes to Bar
Masters “45+”

AMRAP 10:

15 Wall Balls (14/10)

3-6-9-12. . .

Toes to Bar

After Party!

1 min couch stretch (each side)

1 min pigeon pose (each side)

Burn! 12:00pm

Station 1: AMRAP 3:

Run 400m

*Max burpees in remaining time

Rest 3 mins

Station 2: AMRAP 3:

Row 500m

*Max double/single unders in remaining time

Rest 3 mins

Station 3: AMRAP 3:

Assault Bike 15 Calories

* Max Kettlebell Swings (53/35) in remaining time

Rest 3 mins, then repeat one more time through

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