Friday, January 22, 2021

CrossFit Empire South – CrossFit

E1:30 x 5 Sets

Power Clean + Hang Squat Clean + Squat Clean:

– 2 sets x 1+1+1 reps @ 72.5% 1 RM clean

– 3 sets x 1+1+1 reps @ 77.5% 1 RM clean

“Vibranium”

10 Rounds For Tiime: (18 min time cap)

10 Barbell Push Ups

10 Front Squats (135/95)
*Barbell Push Up:

https://youtu.be/q8FkO7_CGDg

4 sets

10 Single Arm Dumbbell Lawnmower Row (each)

10 Single Leg Glute Bridges (each)

Every min (10 mins)

125m Row (sprint)

– Rest 2 mins –

Every min (10 mins)

8 Kettlebell Swings

12 Plate Hops

– Rest 2 mins-

THEN:

5 Sets of 200m Run, rest 1 min between sets

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