Monday, April 1, 2019

CrossFit Empire South – CrossFit

In 15min (E2:30) build to a moderate 3 position squat snatch

“Snake Bite”

For Time: (15min cut off)

21-15-9

Squat Snatches (95/65)

C2B

A) Back Squat E2:30

6 reps @ 65%

3 @ 70%

6 @ 65%

3 @ 75%

6 @ 65%

3 @ 80%

B) 3 Sets:

16 KB Front Rack Reverse Lunges

100m Farmers Carry

32 Sit Ups

C) 50 Glute Bridges w/barbell (25-35% of 1RM Deadlift)

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