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CrossFit Empirical – CrossFit

1: Power Snatch

On the 1:30 x 7 Sets:

1 Hang Power Snatch

1 Low-Hang Power Snatch

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Sets #5+6+7 – Build to a heavy complex for the day.

2: Metcon (Time)

OPEN & PERFORMANCE – Rx+

15-12-9:

Power Snatch (95/65)

Box Jump Overs (24″/20″)

Directly Into…

15-12-9:

Overhead Squats (95/65)

Lateral Barbell Burpees

FITNESS – Rx

Power Snatch (75/55)

Overhead Squats (75/55)