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Friday, August 16, 2019

CrossFit Empire South – CrossFit

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Deadlift

Workout Definition

E2MOM x 6 sets

Set 1 3 Reps @ Moderate Weight

Set 2 1 Rep @ Heavy Weight

Set 3 3 Reps @ Same Weight as Set 2

Set 4 1 Rep @ Heavier Weight than Set 3

Set 5 3 Reps @ Same Weight as Set 4

Set 6 1 Rep @ Heaviest Weight of the Day

Metcon (AMRAP – Rounds and Reps)

“Hangnail”

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike or Row

20 Burpees

15 Deadlifts (245/165)

*Perform 5 C&J’s on each side before switching arms.

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