CrossFit Empirical – Competitors Work/Extra Work

1: Squat Snatch

Snatch

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (76-79-82%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (86-88-90%)

Minute 12: Rest

Minutes 13-14-15: 1 Squat Snatch (84-86-88%)

Record 88%

2: Snatch Pull

Snatch Pull + 3 Snatch Hang High Pulls

5 Sets (60-62-64-66-68%)

4: Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

1 Strict Toes to Bar

1 Strict Handstand Push-ups

2 Strict Toes to Bar

2 Strict Handstand Push-ups

3 Strict Toes to Bar

3 Strict Handstand Push-ups



Continue to Climb by 1 Rep Each

Directly Into…

AMRAP 4:

1 Toes to Bar

1 Handstand Push-ups

2 Toes to Bar

2 Handstand Push-ups

3 Toes to Bar

3 Handstand Push-ups



Continue to Climb by 1 Rep Each