Tuesday, June 25, 2019

CrossFit Empire South – CrossFit

E1:30 x 5 Sets:

1 Hang Clean Pull

1 Hang Clean High Pull

2 Hang Power Cleans

*Set #1 – 50% of 1RM Clean

Set #2 – 55% of 1RM Clean

Sets #3+4+5 – Build to a moderate for the day

“Water Break”

AMRAP 4:00

27 Hang Power Cleans (95/65) RX+ 115/85

27 Lateral Burpees Over Bar

27/21 Calorie Row

Rest 4:00

AMRAP 4:00

21 Hang Power Cleans (115/85) RX+ 135/95

21 Lateral Burpees Over Bar

21/15 Calorie Row

Rest 4:00

AMRAP 4:00

15 Hang Power Cleans (135/95) RX+ 155/105

15 Lateral Burpees Over Bar

15/12 Calorie Row

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