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Components
Snatch Work
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Wednesday, May 13, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 5:45 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):
3 (0/3)
Workout
Wednesday, May 13, 2020
Snatch Work
E2:00 x 5 Sets
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch
Pause for one second in the bottom of the catch.
This is to be done @ 45% of 1RM across all sets.
Metcon (Time)
"Encore"
On the 5:00 x 2 Rounds:
30 Double Unders
12 Thrusters (95/65)
30 Double Unders
9 Clean and Jerks (95/65)
30 Double Unders
6 Burpee into a Power Snatch (95/65)
On the 5:00 x 2 Rounds:
30 Double Unders
6 Burpee into a Power Snatch (95/65)
30 Double Unders
9 Clean and Jerks (95/65)
30 Double Unders
12 Thrusters (95/65)
RX+ (115/85)
Record your time for each of the 4 rounds - as your score is the total of these times added together
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 13, 2020
Male Clients
Female Clients
1
Erin
Steinfath
CrossFit 6:00am
1 x 1 @ 65 lbs
2
Melissa
Waters
CrossFit 4:30pm
1 x 1 @ 55 lbs
Technique
3
Amy
Anton
CrossFit: 5:45 PM
0 x 0 @ 0 lbs
Jumping pull-ups; knee push-ups
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