Monday, December 2, 2019

CrossFit Empire South – CrossFit

We start our new strength cycle this week! Look ahead for the week, if you have your 1RMs from the previous 2 weeks, go ahead and have your percentages ready to go for class time. Get ready to get STRONG!!

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Back Squat

EMOM:

Min 1: 6 reps @ 70%

Min 2: 4 reps @ 76%

Min 3: 2 reps @ 82%

-Rest 3 mins-

Min 7: 6 @ 76%

Min 8: 4 @ 82%

Min 9: 2 @ 88%

-Rest 3 mins-

Min 13: 6 @ 82%

Min 14: 4 @ 88%

Min 15: 2 @ 94%

Metcon (AMRAP – Rounds and Reps)

“Flinstones”

AMRAP 20:

50 WBS (20/14) (10’/9’)

40/30 Cal Row or Bike

30 Toes to Bar

20 DB Snatches (50/35)

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