Tuesday, December 10, 2019

CrossFit Empire South – CrossFit

E1:30 x 9 Sets

Sets 1,2,3: 6 reps @ 65%

Sets 4,5,6: 3 reps @ 75%

Set 7: 1 rep @ 80%

Set 8: 1 rep @ 85%

Set 9: 1 rep @ 90%

“Lead Foot”

AMRAP 4:

27/21 Cal Row

27 Burpees

27 Chest to Bar Pull Ups

-Rest 4 Min-

AMRAP 4:

21/15 Cal Row

21 Burpees

21 Toes to Bar

-Rest 4 Min-

AMRAP 4:

15/9 Cal Row

15 Burpees

15 Pull Ups

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