Friday, July 3, 2020

CrossFit Empire South – CrossFit

The key to success is to focus on goals, not obstacles.

View Public Whiteboard

Floor Press

E2:00 x 5 Sets

6 reps for load

Metcon (Time)

“Battleship”

5 Rounds For Time: (15 min cut off)

10 Front Squats (155/105)

20/15 Calorie Row or Bike

Burn! 12:00pm

For Time:

50 Wallball Sit Ups

40 Push Ups

30 Box Step Ups

20 Dips

10 Burpees

600m Run

10 Burpees

20 Dips

30 Box Step Ups

40 Push Ups

50 WallBall Sit Ups

Leave a Reply

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

Categories

Tags

There’s no content to show here yet.

%d bloggers like this: