Monday, April 8, 2019

CrossFit Empire South – CrossFit

In 15 mins, build to a heavy set of 3

“Black and Bluer”

For Time: (15 min cut off)

5 Rounds of:

10 Power Cleans (135/95)

10 Bar Facing Burpees

C.E.

A.) Back Squat

6 @ 67%

3@ 72%

6@ 67%

3@77%

6@ 67%

3@ 82%

B.) 5 Rounds Not For Time:

50ft Handstand Walk

300m Row

10 Strict T2B

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