Tuesday, May 19, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “Be on your guard, stand firm in the faith; be courageous; be strong.” -1 Corinthians 16:13

View Public Whiteboard

Metcon (Time)

“Long Beach”

For Time: (35 min cutt off)

1 Round:

160 Double Unders

800 Meter Run

40 Lateral Barbell Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Lateral Barball Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Lateral Barbell Burpees

Burn! 12:00pm

Buy In:

1 mile run on the 0:00 to 10:00

Then from 10:00 to 30:00

AMRAP of:

16 Double Plate Deadlifts

16 Burpee to Plate

16 Ground to Overhead

16 Overhead Lunges

16 Plate Thrusters

16 Plate Hops

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