CrossFit Empire South – CrossFit
Weightlifting
Metcon (3 Rounds for weight)
Below the Knee Hang Power Snatches
9 sets:
3 x 2 below the knee hang power snatches 50%)
3 x 2 below the knee hang power snatches (55%)
3 x 2 below the knee hang power snatches (60%)
– Rest exactly 1:00 between sets.
Metcon
Metcon (Time)
RX
6 rounds for time (15 Min. Time Cap):
6 power snatches (75/115 lb)
9 overhead squats
12 box jump-overs (20/24 in)
INTERMEDIATE
6 rounds for time:
6 power snatches (65/95 lb)
9 overhead squats
12 box jump-overs (20/24 in)
BEGINNER
6 rounds for time:
6 power snatches (35/45 lb)
9 overhead squats
12 box step overs (12/20 in)
Cool Down
Metcon (No Measure)
2 sets:
1:00 foam roll lower back
1:00 foam roll quads
