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CrossFit Empire South – CrossFit

Snatch Week 3 of 4 – Today we are going to work on a our Power Snatch. Build to a new 1 rep max Power Snatch.

12 Minutes to build to a 1 Rep Max.

RX

For time (15 Min. Time Cap):

400/500-m row

then…

24-18-12:

Power snatches (55/75)

12-9-6:

Bar muscle-ups

then…

400/500-m row

INTERMEDIATE

For time:

400/500-m row

then…

24-18-12:

Power snatches (45/65)

12-9-6:

Chest-to-bar pull-ups

then…

400/500-m row

BEGINNER

For time:

400/500-m row

then…

15-12-9:

Power snatches (35/45 lb)

Jumping pull-ups

then…

400/500-m row

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