CrossFit Empirical – Competitors Work/Extra Work

1: snatch skill

on the 1:30
On the 1:30 for 7 Sets:

Pausing Snatch Deadlift

2 Hang Power Snatches

3 Snatch Balances

Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

2: Squat Snatch

On the Minute x 9 – 1 Repetition

Minute 1 – 79%

Minute 2 – 82%

Minute 3 – 85%

Repeat this cycle (2) additional times.

3: Back Squat

10 Reps @ 76%

8 Reps @ 81%

6 Reps @ 85%

4 Reps @ 89%

2 Reps @ 94%

Rest 2-3 minutes between sets