Monday, March 30, 2020

CrossFit Empire South – CrossFit

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Bench Press

Bench Press for load: E2MOM x 5 sets 70% of 1RM

#1: 8 reps

#2: 8 reps

#3: 8 reps

#4: 8 reps

#5: 8 reps

If limited on weight increase reps to 12 or 16 reps

Dumbbells may be used if no barbell

If no equipment, perform Push-ups instead.

5 sets at 70% of max reps E2MOM

Metcon (Time)


For time: (24 min time cap)



– Double Unders

or Singles 75-60-45-30-20 or Penguin claps if no rope 50-40-30-20-10

– AbMat Sit-ups / Regular sit-ups if no AbMat

Directly Into…


– Kettlebell Swings (53/35)

or Odd Object Swing (see notes


– Wallballs (20/14)

or Thrusters w/Barbell, Dumbbell, or Odd


note: Kettlebell swings – if you have several plastic bags from Target, Publix, Kroger, etc place them inside one another to create strength and then fill with anything to create weight. Swing the weight by holding the handles and go as high as possible without the bag collapsing. Small backpacks, reusable shopping bags, pillow cases, etc will work.

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