CrossFit Empirical – CrossFit

1.: 3 position Snatch (build to a heavy squat or power snatch)

high hang/ low hang/ floor.

2.: Metcon (AMRAP – Rounds and Reps)

OPEN RX+

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees

PERFORMANCE-RX

power snatches (115/80)

FITNESS- scaled

power snatches (75/55)

The metcon begins with 30 shuttle sprints back and forth between cones set 10 meters apart. Every time one point of contact passes the cone, that will count as one rep. Once all the runs are completed, athletes will complete as many round and reps possible of 3 squat snatches and 6 lateral barbell burpees. The weight on the barbell should be something that athletes could complete 10+ repetitions when fresh. These will likely be completed in small sets or quick singles, but a good looking single repetition should always be in the tank. For athletes with no aspirations of competing in the sport of CrossFit, we can make these squat snatches into power snatches