CrossFit Empire South

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon

For Time (20:00): DB Power Snatches and Sit-ups (Time)

RX

For time (20:00 Cap):

25 DB power snatches left-arm (35/50 lb)

25 DB power snatches right-arm

50 sit-ups

20 DB power snatches left-arm

20 DB power snatches right-arm

40 sit-ups

15 DB power snatches left-arm

15 DB power snatches right-arm

30 sit-ups

10 DB power snatches left-arm

10 DB power snatches right-arm

20 sit-ups

5 DB power snatches left-arm

5 DB power snatches right-arm

10 sit-ups

SCALED

For time (20:00 Cap):

25 DB power snatches left-arm (35/50 lb)

25 DB power snatches right-arm

50 sit-ups

20 DB power snatches left-arm

20 DB power snatches right-arm

40 sit-ups

15 DB power snatches left-arm

15 DB power snatches right-arm

30 sit-ups

10 DB power snatches left-arm

10 DB power snatches right-arm

20 sit-ups

5 DB power snatches left-arm

5 DB power snatches right-arm

10 sit-ups
INTENDED STIMULUS:

Finish between 15:00-20:00.

Maintain large chunks of reps on the DB snatches.

Keep moving on the sit-ups.

Post Workout Mobility

Stretching (Checkmark)

1 set:

1:00 banded shoulder stretch/ side

1:00 pigeon pose/ side