Wednesday, June 19, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Power Snatch Complex

E2MOM x 5 sets

Build To A Heavy Complex Of:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

*Must hold on to barbell during entire complex

Metcon (AMRAP – Rounds and Reps)

“Bartender”

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

RX: 115/85

RX+: 155/105

C.E.

“Midline”

4 Rounds Not For Time:

18 Banded Good Mornings

15 x 4 Count Flutter Kicks

12 Glute Bridges

---