CrossFit Empire South

Try a Free Class!

Monday February 4, 2019

CrossFit Empire South – CrossFit

Clean and Jerk

For load: (15min cap)

#1: 3 reps @ 60%

#2: 2 reps @ 70%

#3: 2 reps @ 80%

#4: 1 rep @ 90%

#5: 1 rep @ 95%

#6: 1 rep @ 100%

Metcon (Time)

“Funny Bone”

For Time: 21-15-9: (15 min cut off)

Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

C.E.

75′ Handstand Walk

75′ Sandbag Bear Hug Walk or Farmers Carry

15 Sandbag Over the Shoulder or Double DB Cleans

75′ Sandbag Walk or Farmers Carry

75′ Handstand Walk

Sandbag: 150/100 .. DB 50/35

Leave a Reply

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

Categories

Archives

Tags

There’s no content to show here yet.

%d