Friday, June 14, 2019

CrossFit Empire South – CrossFit

On the 1:30 x 7 Sets:

1 Snatch Pull (High Pull)

1 Low Hang Power Snatch(Right Below The Knee)

Set #1 – Light weight

Set #2 – Moderate weight

Sets #3-7 (5 Sets) – Build to a heavy for the day.

“Rush Hour”

On the 4:00 x 5 Rounds:

12/9 Cal Bike or Row

9 Barbell-Facing Burpees

6 Power Snatches

RX: 135/95

RX+: 155/105

Row Conditioning

2 Rounds, Not For Time:

300m Slow (2k + 18s)

300m Moderate (2K + 10s)

300m Fast (2K + 2s)

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