Tuesday, December 29, 2020

CrossFit Empire South – CrossFit

In 12 mins, build to a heavy 1 rep Squat Clean and Jerk

“Bob the Tomato”

3 Sets of: (3:00 Time Cap Each Set)

15 Thrusters (75/55)

10 Thrusters (95/65)

5 Thrusters (115/80)

*Rest 3:00 Between Sets*

*Masters 45+

15 Thrusters (45/35)

10 Thrusters (75/55)

5 Thrusters (95/65)

**Scaling Option:

20 Dumbbell Thrusters (Light Weight)

15 Dumbbell Thrusters (Medium Wright)

10 Dumbbell Thrusters (Heavy WEight)

For Time:

Buy In: 1000m Row

-Into-

5 Rounds of:

200m Run

15 Sit Ups

10 Kettlebell Deadlifts

-Into-

Finisher: 1000m Row

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