CrossFit Empire South – CrossFit
“If you are always trying to be normal, you will never know how amazing you can be.” -Maya Angelou
Snatch Work
E2:00 x 5 Sets:
1 Pausing Snatch Deadlift
1 Tempo Snatch Pull
1 Snatch Pull
1 Power Snatch
*Pausing Snatch Deadlift: Pause 2 Seconds at Knee (right below) + 2 Second at Jumping Position (hips)
*Tempo Snatch Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
*Snatch Pull: Normal Snatch Pull with No Tempo
(All of these lifts start from the gound and end with the high pull, elbows high and wide with barbell close to the body)
*Regular Power Snatch
Start at 50% of Power Snatch and build each round
Metcon (AMRAP – Rounds and Reps)
“21 Jump Street”
AMRAP 21:
21 Power Snatches (95/65)
21 Box Jump Overs (24″/20″)
21 Overhead Squats (95/65)
21 Toes to Bar
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