Tuesday, September 28, 2021

CrossFit Empire South – CrossFit

“Jasmine”

For Time: (18 min time cap)

42-30-18*

Thrusters (75/55)

Calorie Row

*Women’s Calories: 34-22-14

Advance:

Every Minute (10:00)

6-10 Kipping Handstand Push Ups (Flat surface or 1 Abmat)

Intermediate:

Every Minute (10:00)

3-5 Kipping Handstand Push Ups (2-3 Abmats)

Beginner:

Every min (10:00) or 5 Sets (From Box or Pike Position)

3-5: 3 Second Descent + Strict Press

* Use Dumbbells or Barbell overhead press as a substitute for those who struggle with stability.

5 Rounds of:

20 Double Dumbbell Power Clean

400m Run

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