Wednesday January 9, 2019

CrossFit Empire South – CrossFit

E1:30 x 7

Build to a Heavy:

1 Pausing Front Squat (3 sec pause in bottom) + 1 Front Squat

“Satan’s Whiskers”

3 Rounds For Time: (15 min cut off)

10 Chest to Bar Pull-ups

10 Front Squats (165/110) RX+ 185/125

10 Bar Facing Burpees

Muscle-Ups

A) Spend 10 mins working on two progression drills of MUs

B)Movement prep adequately, then perfrom one set of Max Reps Ring MUs

*Choose either A or B

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