Tuesday, March 31, 2020

CrossFit Empire South – CrossFit

WIll be posted soon

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Deadlift for load: E2MOM x 5 sets @60% of 1RM

Each rep has a 3 sec pause at the knee, 3 sec pause at the waist, 3 sec pause at the knee on the descent.

#1: 5 reps

#2: 5 reps

#3: 5 reps

#4: 5 reps

#5: 5 reps

If no equipment is available use one end of a couch to lift or a heavy unmovable object (you car) and perform a 10 second isometric pull. Set up in good deadlift position with stable grip on bumper and at 3,2,1,GO….. lift as strongly as possible for 10 seconds and then slowly release the tension. This will be repeated E2MOM for 5 sets.

Metcon (Time)

“Go Fish”

For Time: (20 min time cap)

1,000 Meter Row or 800m run

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

Deadlifts: Dumbbells or Kettlebells may be used in the absence of a barbell. If no equipment is available use an odd object (stand at one end of the couch and lift, fill a cooler with weight and lift, landscaping stones, etc)

Standard burpees are acceptable if no barbell

Push Jerks: Dumbbells or Kettlebells may be used in the absence of a barbell. Odd Object press or push press may be substituted if needed.

If weight is limited and very light, add a fourth round to the workout. Time cap remains the same.

Metcon (AMRAP – Rounds and Reps)

“Burn 12:00pm!”


60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees


Rest 2 mins


Reverse Tabata of: (10s work/20s rest)

Push Ups

dierctly into

Reverse Tabata of:

Side Plank Holds

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