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