CrossFit Empirical – CrossFit

3: Power Snatch

3-Position Power Snatch

Build to a Heavy Complex

2: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 3:

15/12 Calorie Bike

12 Power Snatches (95/65)

Rest 3:00

AMRAP 3:

15/12 Calorie Bike

8 Power Snatches (115/80)

Rest 3:00

AMRAP 3:

15/12 Calorie Bike

4 Power Snatches (135/95)

FITNESS – Rx

12 Power Snatches (65/45)

8 Power Snatches (75/55)

4 Power Snatches (95/65)
Taking what we worked on in the snatch over into the metcon as well. Weights on the barbell go up each round as the reps go down. With the short time windows, we want these to be weight that athletes can cycle every round. Ideally these are completed in 1-2 sets each time. If on the fence about weights, lighter is better as it allows athletes to get more work done. If unable to Schwinn Bike, complete 12/9 Calorie Row. Stagger groups on opposite three minute windows if short on equipment or space. Athletes will assist in switching out weights during their rest for the person they are sharing equipment with. Each round is scored sedately as Rounds + Reps.