Tuesday, March 24, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: Perseverance- The persistence in doing something despite difficulty or delay in achieving success.

E2:00 x 5 Sets

Set 1: 8 reps @ 65%

Set 2: 6 reps @ 70%

Set 3: 4 reps @ 80%

Set 4: 2 reps @ 90%

Set 5: 10 reps @ 65%
Record 10 reps @ 65%

“TripAdvisor”

AMRAP 5:

Buy-In: 800m Run

Into Max Rounds

9 Power Cleans (95/65)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 400m Run

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 200m Run

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders

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