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Components
Snatch Pull + Squat S ...
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, January 25, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
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):
2 (1/1)
Workout
Monday, January 25, 2021
Snatch Pull + Squat Snatch
E1:30 x 5 Sets
2 Snatch Pulls + 2 Squat Snatch
Set 1, start @ 55-60% of 1RM and build each set to hit 75-80% on Set 5
-Smooth Pull, keep chest up and finish at the top with triple extensions (no bend of the arms) for the pulls (These are big shrugs)
-Complete in Singles (no touch and go)
Metcon (AMRAP - Rounds and Reps)
"Mr. Blue Sky"
AMRAP 15: (Team of 2)
2 Rope Climbs (1 rep each partner) or 5 Strict Pull Ups (each)
10 Synchro Push Ups
After Party!
1 min forearm smash w/ barbell (each side)
1 min palm smash w/ lacrosse ball (each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 25, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
1 x 4 @ 115 lbs
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
1 x 1 @ 60 lbs
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