Friday, November 22, 2019

CrossFit Empire South  » WOD »  Friday, November 22, 2019
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CrossFit Empire South – CrossFit

It’s PR Week! This week, through next week we will be testing our strength! So make sure you come and are ready to lift!

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Deadlift

In E2:00 x 7 Sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Set 4: 1 rep @ 90%

Set 5: 1 rep @ 95%

Set 6: 1 rep @ 100%

Set 7: 1 rep @ 110%

Metcon (AMRAP – Reps)

“Singled Out”

3 Rounds:

1 min WallBalls (20/14) 10’/9’

1 min DB Snatches (50/35)

1 min Box Jumps (24″/20″)

1 min DB Hang Clean and Jerks (50/35)

1 min Row

1 min Rest

After Party!

3 Sets For Quality:

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold

:40 Double Kettlebell Static Squat

Rest as Needed Between Sets


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