Friday, December 13, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Snatch Work

SOTs Press

E1:30 x 4 Sets of 7 Reps

*Build each set

Snatch Grip Deadlift

E1:30 x 4 Sets of 4 Reps

*To be performed around 80% of 1RM Snatch
SOTs press, we are focusing on Mobility in the Snatch. This will help with the thoracic spine, hips, and ankle mobility. Here is a progression we can look to do if unable to use the Barbell.

On the Snatch Grip Deadlift, we are focusing on using your LEGS on the first part of the Snatch pull.

Metcon (Time)


For Time: (24 min cut off)


Cal Row

DB Box Step Ups (50/35)



DB Snatches (50/35)

Wallball Shots (20/14) (10’/9’)

Leave a Reply


Popular Posts

  • 09-30-23

    Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…

  • 09-29-23

    Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…

  • 09-28-23

    Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups



There’s no content to show here yet.