Monday, June 28, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Toy Story”

Every 5:00 x 4 Sets:

-50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)

-7 Bar Muscle-ups or 10 Burpee Chest to Bar

-50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)

(4 min time cap each set)

Snatch Complex

Snatch Pull + High Pull + Snatch:

Every 1:30 x 5 Sets.

– Build from 60-65% to 80-85% 1RM Snatch

*Do a snatch pull, then do a high pull before resetting and going into a full snatch.

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