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Components
Squat Snatch
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, November 19, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
CrossFit: 4:30 PM
CrossFit: 5:45 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
Friday, November 19, 2021
Squat Snatch
Squat Snatch
Build to a heavy 1-Rep Snatch
Metcon (Time)
- RX -
10 Rounds For Time(Time Cap 12min):
1 Power Snatch (185/125#)
3 Overhead Squats
- INTERMEDIATE -
10 Rounds For Time:
1 Power Snatch (135/95#)
3 Overhead Squats
- BEGINNER -
10 Rounds For Time:
2 Power Snatches (95/65#)
5 Overhead Squats
Cool Down
1:00 Couch Stret
1:00 Foam Roll Upper Back
Burn! 12:00pm
AMRAP 30:
1000m Row
25 Hand-Release Push Ups
25 Kettlebell Swings
25 Goblet Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 19, 2021
Male Clients
Female Clients
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