Monday, June 7, 2021

CrossFit Empire South – CrossFit

We will host a Rope Climbing Clinic on Saturday, June 26th at 10:30am! Come and learn how to climb that rope!

“Ricky Stenhouse”

2 Sets For Time: (6 min time cap each set)

21-15-9

Wallballs (20/14) (10’/9′)

Calorie Assault Bike

-Rest 1:1 Between Sets-

Female Calorie Bike: 18-12-8

Row Option: 30/21/15

Female Row: 21/18/12

E2:00 x 5 Sets of 2 Complexes

1 Snatch High Pull + 1 Squat Snatch

*Build in weight across 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