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Components
3 Postion Pausing Sq ...
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, January 17, 2020 - 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):
3 (0/3)
Workout
Friday, January 17, 2020
Weekly Mindset: "Our greatest weakness lies in giving up. The most certain way to succeed is to always try, one more time." -Thomas Edison
3 Postion Pausing Squat Snatch
E2:00 x 5 Sets with a 2 sec pause at each position:
3 reps @ 55%
1st Pause: Right off the floor
2nd Pause: Top of the Knee
3rd Pause: Hip Pocket (Power Position)
https://youtu.be/JX6k50XJcFw
*Build in weight each set if you like
Metcon (Time)
"Blue Steel"
For Time: (30 min cut off)
3 Rounds
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps
800m Run
3 Rounds
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps
800m Run
3 Rounds
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 17, 2020
Male Clients
Female Clients
1
Amy
Anton
CrossFit 9:15am
1 x 3 @ 55 lbs
1
Emily
McGill
CrossFit 9:15am
1 x 3 @ 55 lbs
1
Melissa
Waters
CrossFit 4:30pm
1 x 3 @ 55 lbs
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