CrossFit Empire South – CrossFit
“Make sure your worst enemy doesn’t live between your two ears.” -Laird Hamilton
Death By Deadlifts
EMOM x 15
Begin with 1 rep the first min
2 reps the 2nd min
3 reps the 3rd min and so on through 15 reps on the 15th min.
50% of Deadlift 1RMax
Metcon (3 Rounds for reps)
“Wet Willy”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)
-Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)
-Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)
-Max Calorie Row with Time Remaining
If we don’t have a barbell, we can perform:
-Odd Object Deadlifts
-Odd Object Goblet Squats
-Odd Object Ground to Overhead
-Max Shuttle Sprints (about 10m one way, 10m back) (count it as down is 1, back is 2, etc.)
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