Tuesday, February 23, 2021

CrossFit Empire South – CrossFit

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Snatch Complex

E1:30 x 5 Sets

3 Position Snatch (Top of Knee, Below the Knee, Floor) For Load:

-3 reps @ 65% 1RM Snatch or a moderate weight

Metcon (Time)

“Heavy Fran”

For Time: (12 min time cap)

15-12-9

Thrusters (135/95)

Strict Weighted Pull Ups (50/35)
“Legends 45+”

15-12-9

Thrusters (115/75)

Strict Weighted Pull Ups (35/20)

After Party!

10 min double under practice

OR

35 unbroken double unders every min for 10 min

Burn! 12:00pm

7 Rounds – EMOM Style

Min 1: Max Burpees

Min 2: Max Calories Machine

Min 3: Max DB Snatches

Min 4: Rest

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