Wednesday, June 23, 2021

CrossFit Empire South – CrossFit

“Kratos”

10 Rounds: (15 min time cap)

1 Rope Climb

4 Handstand Push-ups

6 Alternating Dumbbell Snatches (50/35)
RX+: 70/50 for dumbbell

E2:00 x 5 Sets

3 Front Squat + 3 Back Squat:

*Make your last 2 sets challenging but doable.

3 Rounds:

5-8 Glute Ham Raises

10 Bulgarian Split Squat (each side)

10 Single Leg Barbell RDL’s (each)

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