CrossFit Empire South – CrossFit
Weekly Mindset: “Our greatest weakness lies in giving up. The most certain way to succeed is to always try, one more time.” -Thomas Edison
3 Postion Pausing Squat Snatch
E2:00 x 5 Sets with a 2 sec pause at each position:
3 reps @ 55%
1st Pause: Right off the floor
2nd Pause: Top of the Knee
3rd Pause: Hip Pocket (Power Position)
https://youtu.be/JX6k50XJcFw
*Build in weight each set if you like
Metcon (Time)
“Blue Steel”
For Time: (30 min cut off)
3 Rounds
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps
800m Run
3 Rounds
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps
800m Run
3 Rounds
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps
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