CrossFit Empire South – CrossFit
Back Squat
E2:00 x 3 Sets
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%
(last set, minimum of 1 rep, but if you have more in the tank, go for it!)
This is not a 1 rep max, we will be maxing out on this lift in a couple of weeks, so get pumped!
Metcon (Time)
For Time: (10 min time cap)
30 Power Snatches (135/95)
* Every time you break perform 50 double unders *
*Scaling option 1
For Time:
30 Power Snatches (95/65)
* Every time you break perform 35 double unders *
* Scaling option 2
For Time:
100 Alternating Dumbbell Snatches (50/35)
* Every time you break perform 50 Single Unders *
Burn! 12:00pm
For Time: (30 min time cap)
1000m Row
-into-
4 Rounds of:
10 Sit Ups
10 Air Sqauts
10 Dumbbell Snatches
-into-
500m Row
-into-
4 Rounds of:
10 Alternating V-Ups or Knee Tucks
10 Alternating Lunges
10 Dumbbell Hang Clean and Jerks
-into-
1000m Row
