Thursday, January 14, 2021

CrossFit Empire South – CrossFit

“Tabata Core”

20s Work/10s Rest 8 Rounds of:

Hollow Rocks

“The Gunslinger”

EMOM x 10 min

200/175m Row

– Rest 2:00 –

EMOM x 10 min

5 Power Snatch (115/80)

* Weight must be Touch and Go

– rest 2:00 –

EMOM x 10 min

10 Bar facing Burpees

(Masters 45+)

175/150M Row

5 Power Snatches @ (95/65)

8 Bar Facing Burpees

*Same time duration as above

Buy In: 1 Mile Run

-into-

AMRAP 15:

3, 6, 9, 12, 15…

Goblet Squats

Sit Ups

KB/DB Deadlifts

Burpees

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