CrossFit Empire South

220129

-RX-

For time (22min Time Cap):

3,000/2,100-m bike

75 KB swings (32/24 kg)

1,000/800-m row

60 wall-ball shots (20/14 lb)

800-m run

45 pull-ups

-INTERMEDIATE-

For time:

3,000/2,100-m bike

50 KB swings (24/16 kg)

1,000/800-m row

40 wall-ball shots (20/14 lb)

800-m run

30 pull-ups

-BEGINNER-

For time:

2,000/1,600-m bike

40 KB swings (16/12 kg)

750/600-m row

30 wall-ball shots (10/6 lb)

400-m run

20 pull-ups

Accumulate:

1:00 couch stretch on each leg

1:00 pigeon pose on each leg

1:00 iron cross stretch each leg

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