Monday, January 25, 2021

CrossFit Empire South – CrossFit

Snatch Pull + Squat Snatch

E1:30 x 5 Sets

2 Snatch Pulls + 2 Squat Snatch

Set 1, start @ 55-60% of 1RM and build each set to hit 75-80% on Set 5
-Smooth Pull, keep chest up and finish at the top with triple extensions (no bend of the arms) for the pulls (These are big shrugs)

-Complete in Singles (no touch and go)

Metcon (AMRAP – Rounds and Reps)

“Mr. Blue Sky”

AMRAP 15: (Team of 2)

2 Rope Climbs (1 rep each partner) or 5 Strict Pull Ups (each)

10 Synchro Push Ups

After Party!

1 min forearm smash w/ barbell (each side)

1 min palm smash w/ lacrosse ball (each side)

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

CrossFit Empire South