Friday, June 25, 2021

CrossFit Empire South – CrossFit

“Athena”

0:00-4:00

30 Pullups

30 Front Squats (95/65)

-Rest 2:00 –

6:00-10:00

20 Chest to Bar Pullups

20 Front Squats (135/95)

– Rest 2:00 –

12:00-16:00

10 Bar Muscle Ups

10 Front Squats (185/125)

Part 1: Snatch

EMOM x 10

*Build to a heavy single

Part 2: Clean and Jerk

EMOM x 10

*Build to a heavy single

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