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Components
Power Snatch Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, June 14, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday, June 14, 2019
Power Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull (High Pull)
1 Low Hang Power Snatch(Right Below The Knee)
Set #1 - Light weight
Set #2 - Moderate weight
Sets #3-7 (5 Sets) - Build to a heavy for the day.
Metcon (5 Rounds for time)
"Rush Hour"
On the 4:00 x 5 Rounds:
12/9 Cal Bike or Row
9 Barbell-Facing Burpees
6 Power Snatches
RX: 135/95
RX+: 155/105
C.E.
Row Conditioning
2 Rounds, Not For Time:
300m Slow (2k + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 14, 2019
Male Clients
Female Clients
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