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CrossFit Empire South – CrossFit

Below the Knee Hang Power Snatches (3 Rounds for weight)

9 sets:

3 x 2 below the knee hang power snatches 55%)

3 x 2 below the knee hang power snatches (60%)

3 x 2 below the knee hang power snatches (65%)

– Rest exactly 1:00 between sets.

Weightlifting

Weightlifting

Sumo Deadlift (7 Sets x 3 Reps – Start at 70% of 1 Rep Max)

Stretch

Metcon (Checkmark)

2 sets:

:30 single-leg straddle stretch/side

:30 cossack squat hold/side

Metcon (Checkmark)

2 sets:

:30 single-leg straddle stretch/side

:30 cossack squat hold/side

Metcon (AMRAP – Reps)

AMRAP 3:

90 air squats

Max-rep sumo deadlift high pull (55/75 lb)

After Party!

It’s Friday! Get off work a little early and get some extra time in the gym before the weekend!!!

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