CrossFit Empirical – CrossFit
1: Snatch
Snatch Complex
5 Sets:
1 Snatch Pull
1 High Hang Squat Snatch (Pockets)
1 Hang Squat Snatch (Knees)
1 Low Hang Squat Snatch (Shin, but not floor)
(of 1RM Snatch)
Set 1: 60%
Set 2: 65%
Set 3: 70%
Sets 4&5: 75-80%
*Beginners stay in Power position
3: Metcon (AMRAP – Rounds and Reps)
OPEN & PERFORMANCE – Rx+
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
FITNESS – Rx
AMRAP 20:
20 Wallballs (14/10)
20 Power Snatches (55/35)
20 Box Jumps (24/20)
20 Push Presses (55/35)
20/14 Calorie Row