CrossFit Empire South

220203

– RX –

For time (20min Time Cap):

60 sit-ups

50 toes-to-bars

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 bar muscle-ups

– INTERMEDIATE –

For time:

60 sit-ups

40 toes-to-bars

20 GHD sit-ups

20 pull-ups

10 strict pull-ups

5 bar muscle-ups

– BEGINNER –

For time:

40 sit-ups

30 hanging knee raises

20 V-ups

20 jumping pull-ups

10 ring rows

5 burpee pull-ups

Post-workout:

Accumulate:

40 GHD hip extensions

30 GHD back extensions

20 GHD hip and back extensions

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