CrossFit Empire South – CrossFit
Snatch Complex
E1:30 x 5 Sets
Power Snatch + Hang Squat Snatch + Squat Snatch:
– Set 1 and 2: 70% of Snatch
– Set 3, 4, and 5: 75% of Snatch
Going back to percentages from a couple weeks ago. Focus on that form!
Complete these reps in singles.
Metcon (AMRAP – Rounds and Reps)
“Bugs Bunny”
AMRAP 10:
15 Wall Balls (20/14)
5-10-15-20. . .
Toes to Bar
Masters “45+”
AMRAP 10:
15 Wall Balls (14/10)
3-6-9-12. . .
Toes to Bar
After Party!
1 min couch stretch (each side)
1 min pigeon pose (each side)
Burn! 12:00pm
Station 1: AMRAP 3:
Run 400m
*Max burpees in remaining time
Rest 3 mins
Station 2: AMRAP 3:
Row 500m
*Max double/single unders in remaining time
Rest 3 mins
Station 3: AMRAP 3:
Assault Bike 15 Calories
* Max Kettlebell Swings (53/35) in remaining time
Rest 3 mins, then repeat one more time through
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