Friday, June 5, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: Push harder than yesterday if you want a different tomorrow.

For Time:

1 Mile Weighted Vest Run

*Getting ready for Murph at the end of this month!

If you don’t have a weighted vest, no worries!

“Elton Gone”

For Time: (30 min cut off)

27-21-15-9

Thrusters

Burpee Box Jump Overs (24″/20″)

RX: 95/65

Master’s RX: 75/55

On the Minute x 10:

16 Single Arm Russian Dumbbell Swings (50/35)

Max Front Plank in Time Remaining

Rest 5 Minutes

On the Minute x 10:

10 Single Arm Dumbbell Strict Presses (50/35)

Max Side Plank in Time Remaining (Switch Each Round)

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