Tuesday, April 7, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “When you face difficult times, know that challenges are not sent to destroy you. They’re sent to promote, increase, and strengthen you.”

View Public Whiteboard

Bench Press

E2:00 x 6 Sets

Build to a heavy 5 reps

Metcon (Time)


For Time:

100 Double Unders

75/50 Calorie Row

50 Burpee Box Jumps (24″/20″)

75/50 Calorie Row

100 Double Unders
Options for DU: 100 Penguin Hops


Options for Row:

Run 1000m Run/ Run for 5:00

Options for Burpee Box Jumps:

You can do a burpee and jump on a STABLE surface, or

Burpee Tuck Jumps

https://youtu.be/GeBdlBrpbzY (you don’t have to wear a breathing mask like this guy lol!)

Metcon (Time)

Burn! 12:00pm

For Time:

Buy In: 15 Man Makers

Then 21-15-9

-Chair/Bench Dips

-Weighted Step Ups

-KB Swings/DB Swings

Cash Out: 15 Man Makers


Leave a Reply


Popular Posts

  • 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



There’s no content to show here yet.