Saturday, August 28, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Make Good Choices by Coach Scott”

A.) Deadlift AMRAP 5

You Go, I Go: Only Count Team Reps

Partner 1: DL 75% 1RM

Partner 2: DL 75% 1RM

*If one partner cannot pull their load, weight may be passed to the other partner to lift.

Rest 3 min

B.) Synchro Stationary Lunges (Forward or Reverse)


Guy/Guy: 100lb

Guy/Girl: 85lb

Girl/Girl: 70lb

Rest 3:00

C.) 50 Thrusters / Power Sit Ups

Guy/Guy: 95lb

Guy/Girl: 75lb

Girl/Girl: 65lb

Directly Into:

D.) Each athlete find a 1RM Ground to Overhead

Leave a Reply


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



There’s no content to show here yet.