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Components
Hang Squat Snatch
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, June 10, 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):
1 (0/1)
Workout
Monday, June 10, 2019
Hang Squat Snatch
E2:00 x 6
Build to a heavy single Hang Squat Snatch
Metcon (AMRAP - Rounds and Reps)
"High Heels"
AMRAP 9:
10 Hang Squat Snatches
30 DUs
RX: 75/55
RX+: 95/65
C.E.
A.) Back Squats
EMOM x 9
• 1 Pause Back Squat
• 1 Back Squat
*Pause 2s in bottom of first rep
Sets 1, 2, 3: 60%
Sets 4, 5, 6: 66%
Sets 7, 8, 9: 72%
B.) Gymnastic Conditioning
For Time: 50 Strict Pull Ups
* Every Break, perform 5 Strict Ring Dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 10, 2019
Male Clients
Female Clients
1
Amber
Litteken
CrossFit 6:00am
1 x 1 @ 85 lbs
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