Tuesday, January 19, 2021

CrossFit Empire South – CrossFit

Snatch Complex

E1:30 x 5 Sets

Power Snatch + Hang Squat Snatch + Squat Snatch

– 2 sets x 1+1+1 reps @ 72.5% 1RM snatch

– 3 sets x 1+1+1 reps @ 77.5% 1RM snatch

Metcon (AMRAP – Reps)

“Wakanda Forever!”

4 Rounds For Total Reps:

1:00 Max Calorie Assault Bike

1:00 Max Alt. Dumbbell Hang Clean and Jerks (50/35)

1:00 Max Box Jump Overs (20)

1:00 Rest

After Party!

2 min quad smash (each side)

2 min child’s pose

Burn! 12:00pm

AMRAP 10:

8 Cal Bike

10 Single Arm Devil Press

12 Russian Twist w/DB (Left and Right = 1 rep)

-Rest 2 Min-

AMRAP 10:

60 Jump Rope (Sinlges)

10 Push Ups

15 Doulble DB Deadlifts

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