Friday, April 24, 2020

CrossFit Empire South – CrossFit

“Make sure your worst enemy doesn’t live between your two ears.” -Laird Hamilton

View Public Whiteboard

Barbell Complex

E2:00 x 5 Sets

Build to a Heavy Complex:

3 Power Cleans

1 Thruster
The complex is designed to be completed unbroken with ‘touch and go’ power cleans, straight into the thruster

Metcon (AMRAP – Rounds and Reps)

“Deep Clean”


15 Power Cleans (95/65)

30 Double Unders

15 Thrusters (95/65)

30 Double Unders
If we do not have a barbell, we can substitute with odd object ground to overhead for cleans and odd object thrusters

Burn! 12:00pm

For Time:

200m Run

50 Ground to Overhead

10 Sit Ups

200m Run

40 Ground to Overhead

20 Sit Ups


30 Ground to Overhead

30 Sit Ups

200m Run

20 Ground to Overhead

40 Sit Ups

200m Run

10 Ground to Overhead

50 Sit Ups

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.

%d bloggers like this: