CrossFit Empire South

020522

*Self Defense Seminar starts at 11:00AM! Hang out after class and we will learn some new moves from Brian McCoy!

– RX –

5 x 2:00 rounds for reps

400-m run

Max rep overhead squats (65/95 lb)

– INTERMEDIATE –

5 x 2:00 rounds for reps

300-m run

Max rep overhead squats (55/75 lb)

– BEGINNER –

5 x 2:00 rounds reps:

200-m run

Max rep overhead squats (35/45 lb)

Post-workout:

Accumulate:

10 DB Turkish get-ups / arm

– Increase weight as needed.

3 sets:

10 Cuban presses (PVC)

:20 doorway pec-stretch/side

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