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CrossFit Empirical – CrossFit

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3: Back Squat (75%/2)4)

4: Metcon (AMRAP – Rounds and Reps)


EMOM 10:

0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts

5:00 – 10:00: 3 Snatch High Pulls

rest 5 minutes

10 Minutes:

Build to Heavy Power Snatch



10 Toes to Bar

10 Burpees
The purpose of the EMOM 10 of skill work is to reinforce good positions and awareness. These two movements are to be performed at very light weight to allow for this.

“heavy” Power Snatch. Heavy is different from a 1RM in that we are looking to move exceptionally well while still challenging ourselves. If we reach a certain load and things start to break down, that is a great time to shut things down or drop weight.

Following the heavy Power Snatch, the group will put barbells away and transition to our short metcon of toes to bar and burpees. If athletes are unable to find a rhythm with toes to bar they can drop reps, perform knees to chest, or complete abmat sit-ups instead.