CrossFit Empire South – CrossFit
Skills
EMOM 8:
4 box step overs
4 box jump
4 box jump over
Open 11.3 (AMRAP – Rounds and Reps)
AMRAP 5:
1 squat clean (165/110 lb)
1 jerk
– INTERMEDIATE –
AMRAP 5:
1 squat clean (135/95 lb)
1 jerk
– BEGINNER –
AMRAP 5:
1 squat clean (95/65 lb)
1 jerk
Cool Down
Accumulate:
1:00 couch stretch / side
1:00 quad foam roll /side
1:00 press-up hold
-Work Your Weakness-
Below is this week’s Work Your Weakness. You can perform these workouts at any point during the week!
-Strength 1-
Every :30 x 12 sets:
2 power snatches
– Perform touch and go reps.
-Skill 1-
EMOM 10:
Minute 1 | :15 ring muscle-ups
Minute 2 | :15 bar muscle-ups
-Stamina 1-
For time:
21-18-15-12-9-6-3
Row calories
– Rest :30 between intervals
-Stamina 2-
4 sets for time:
800-m run
– Rest 3:00 between efforts
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