Monday, February 15, 2021

CrossFit Empire South – CrossFit

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Snatch Complex

E1:30 x 5 Sets

Power Snatch + Hang Squat Snatch + Overhead Squat
-This complex is to be done unbroken, hold on to that barbell!

-Start at 60-65% of Squat Snatch and build over sets

Metcon (AMRAP – Rounds and Reps)

“The Flintstones”

AMRAP 12:

20 Power Clean and Jerks (115/80)

15 Power Snatches (115/80)

10 Thrusters (115/80)

“Legends 45+”

Barbell Weight (95/65)

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