Monday, February 18, 2019

CrossFit Empire South – CrossFit

Metcon (Time)

“Meatball”

For Time: (30min cutoff)

75 Wallballs

35/25 Calorie Assault Bike

–Directly Into–

6 – 9 – 12 – 15:

Strict Pull-Ups (RX+ Chest to Bar Pull-Ups, not strict)

Hand Release Push-Ups (RX+ Kipping Handstand Push-Ups)

Goblet Squats 53/35 (RX+ Goblet Squats 70/53)

C.E.

Back Squat:

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

*Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack.*

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

CrossFit Empire South