CrossFit Empire South

Try a Free Class!

Thursday, October 14, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
– If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

-Intermediate-

EMOM 30

3 Pull-ups

7 Push-ups

11 Squats

-Beginner-

EMOM 30

5 Ring Rows

5 Push-ups

7 Squats

Skills

Rest, Stretch, and Recover

Cool Down

Accumulate:

30 A-T-Y Drills

1:00 Doorway Pec-Stretch / Side

Burn! 12:00pm

AMRAP 30:

800m Run

15 Toes to Rig

20 Jumping Lunges

Leave a Reply

Search

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

Categories

Archives

Tags

There’s no content to show here yet.

%d bloggers like this: