CrossFit Empire South – CrossFit
Weekly Mindset: “It’s okay to look at the past and the future, just don’t stare.”
Clean Work
E2:00 x 6 Sets
-2 Hang Power Cleans
-2 Hang Squat Cleans
-1 Squat Clean from Floor
You may drop barbell between hang power, hang squat, full squat
Build each set. Start at 55-65% of lowest of these lifts
Metcon (AMRAP – Rounds and Reps)
“Count Chalkula”
AMRAP 20:
30 Kettlebell Swings (53/35)
25 Box Jumps (24″/20″)
20 Toes to Bar
15 Push Presses (135/95)
If we don’t have a KB, we can do DB Snatches or Ground to Overhead with an odd object
If we don’t have a box, we can find a sturdy surface and jump on it or step ups on a chair, bench, etc.
If we don’t have a pull up rig for T2B, we can perform V-Ups
In place of a barbell, we can use DBs, KBs, an odd object for shoulder to overhead
Metcon (No Measure)
Burn! 12:00pm
Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run
then
3 Rounds of:
25 Calf Raises
25 Glute Bridges
25 Sit Ups
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