CrossFit Empirical – Competitors Work/Extra Work

1: Snatch Complex

Snatch Complex

6 Sets, On the 2:00:

Power Snatch + Hang Squat Snatch + Squat Snatch

(60% – 65% – 70% – 75%x3)

2: Tempo Back Squat (6 Sets of 2)

Climbing to a moderate load. 5 second negative, 1 second pause in bottom.