Tuesday, November 9, 2021

CrossFit Empire South – CrossFit

7 Sets For Load: 2 Shoulder Presses

-Increase weight across sets

-RX-

5 Rounds For Time (15min Time Cap):

50-ft. Handstand Walk

150-ft. DB Front Rack Carry

(50/35#)

200m Backward Run

-Intermediate-

5 Rounds For Time:

:30 Handstand Walk Attempts

150-ft. DB Front Rack Carry

(50/35#)

200m Backward Run

-Beginner-

5 Rounds For Time:

50-ft. Bear Crawl

150-ft. DB Front Rack Carry

(20/10#)

100m Backward Run

Accumulate:

1:00 Tricep Lacrosse Ball Roll / Side

1:00 Lat Lacrosse Ball Roll / Side

Rower:

For 2:00 x 5 Sets

Max Cals, Rest 2:00 between sets

then

For 8 Rounds:

Row 40s Hard, 20s Light

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