Friday, April 5, 2019

CrossFit Empire South – CrossFit

Deadlift – E2:00

3 @ 70%

1 @ 77%

3 @ 70%

1 @ 82%

3 @ 70%

1 @ 87%

—Rest 2:00—

10 @ 65%

“Tri Sprint Intervals”

3 Rounds of AMRAP 4

30/20 Calorie Row

30/20 Calorie Assault Bike

30 x 10 Meter Shuttles

—3:00 Rest Between Rounds—

Body Armor

3 Giant Sets:

12 Romanian Deadlifts

24 GHD Sit-Ups

100m Front Rack KB Carry

50′ Handstand Walk

—Rest 2:00 between sets—

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