Tuesday, March 23, 2021

CrossFit Empire South – CrossFit

E2:30 x 5 Sets

-3 reps @ 85%

“Kill The Messenger”

For Time: (20 min time cap)

5-10-15-20-15-10-5

Pull-ups

Wall Balls (20/14)

200m Run

RX+: (30/20) Wallball weight

Buy In:

1200m Row

Into

4 Rounds of:

20 Kettlebell Swings

20 Sit Ups

20 Alternating Kettlebell Lunges

Into

Cash Out:

40 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