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Components
Squat Snatch
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, April 1, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Monday, April 1, 2019
Squat Snatch
In 15min (E2:30) build to a moderate 3 position squat snatch
Metcon (Time)
"Snake Bite"
For Time: (15min cut off)
21-15-9
Squat Snatches (95/65)
C2B
C.E.
A) Back Squat E2:30
6 reps @ 65%
3 @ 70%
6 @ 65%
3 @ 75%
6 @ 65%
3 @ 80%
B) 3 Sets:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 Sit Ups
C) 50 Glute Bridges w/barbell (25-35% of 1RM Deadlift)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 01, 2019
Male Clients
Female Clients
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