Month: October 2018
-
Thursday November 1, 2018
Read More: Thursday November 1, 2018CrossFit Empire South – CrossFit A: Metcon (No Measure) Spend 10-15min practicing HSPUs or Handstand Walking B: Metcon (Time) “Deadbeat” 4 Rounds: (20min cutoff) 21 Deadlifts (155/105) 150′ Walking Lunges or 30 Alternating Lunges 9 Strict Handstand Push-ups
-
Wednesday October 31, 2018
Read More: Wednesday October 31, 2018CrossFit Empire South – CrossFit Happy Halloween!! 500m Row (Time) Max Effort 500m Row Metcon (5 Rounds for time) “Interval Cement Mixer” Every 4:00 for 5 Rounds 400 Meter Run 12 Toes to Bar or V-Ups
-
Tuesday October 30, 2018
Read More: Tuesday October 30, 2018CrossFit Empire South – CrossFit Metcon (Time) “Hangman” For Time: (15min cutoff) 21 Hang Power Cleans (135/95) (RX+ 185/125) 21 Barbell Push-ups 100 Double Unders 15 Hang Power Cleans (135/95) (RX+ 185/125) 15 Lateral Burpees 75 Double Unders 9 Hang Power Cleans (135/95) (RX+ 185/125) 9 Barbell Push-ups 50 Double Unders –directly into– 5min to…
-
Monday October 29, 2018
Read More: Monday October 29, 2018CrossFit Empire South – CrossFit Back Squat Back Squat for load: #1: 5 reps @ 75% #2: 5 reps @ 75% #3: 3 reps @ 85% #4: 3 reps @ 85% #5: 1 rep @ 95% #6: 1 rep @ 95% Metcon (Time) “Blitzen” 5 Rounds: (20min cutoff) 20/15 Calorie Row 10 Thrusters (115/80) (RX+…
-
Saturday October 27, 2018
Read More: Saturday October 27, 2018CrossFit Empire South – CrossFit Metcon (AMRAP – Rounds and Reps) “Bandwagon” Teams of 3: AMRAP 25: 2 Rope Climbs or 8 Strict Pull-Ups 6 Box Jump Overs (30/24) 10/7 Calorie Row Complete Full Rounds Before Switching
Search
Popular Posts
-
09-30-23
Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…
-
09-29-23
Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…
-
09-28-23
Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups