Monday, April 27, 2020

CrossFit Empire South – CrossFit

“If you are always trying to be normal, you will never know how amazing you can be.” -Maya Angelou

Front Squat

E2:00 x 6 Sets @ 65-70% of 1RM

3 reps @ 3030 tempo

(this tempo means 3 secs down, 3 secs up without a pause at the top or bottom until all three reps are complete.)

Metcon (Time)

“Escape from Wonderland”

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row
For Double Unders:

If we do not have a jump rope, we can do 75 Jumping Jacks or 75 Line Hops.

If we do not have a row:

Same number of cals on the bike, or a 400m Run (2:00 run)

Search

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

CrossFit Empire South