CrossFit Empire South

CrossFit Empire South – CrossFit

Weightlifting

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 5:

12 toes-to-bars

12 squat snatches (55/75 lb)

Rest 2:00

AMRAP 5:

9 toes-to-bars

9 squat snatches (65/95 lb)

Rest 2:00

AMRAP 5:

6 toes-to-bars

6 squat snatches (75/115 lb)

INTERMEDIATE

AMRAP 5:

12 knees-to-armpits

12 squat snatches (35/45 lb)

Rest 2:00

AMRAP 5:

9 knees-to-armpits

9 squat snatches (55/75 lb)

Rest 2:00

AMRAP 5:

6 knees-to-armpits

6 squat snatches (65/95 lb)

BEGINNER

AMRAP 5:

12 hanging knee raises

12 power snatches (35/45 lb)

Rest 2:00

AMRAP 5:

9 hanging knee raises

9 overhead squats (35/45 lb)

Rest 2:00

AMRAP 5:

6 hanging knee raises

6 power snatch + overhead squat (35/45 lb)

Metcon (Checkmark)

Accumulate:

1:00 banded shoulder stretch/ side

1:00 reach, roll, and lift

Cooldown Stretch

Hang Power Snatches

2 Hang Power Snatches.

Build to a 2-rep max. Score heaviest load.

Metcon