CrossFit Empire South

220212

SKILL WORK

Pre-workout:

EMOM 8:

Min. 1 | Row for calories

Min. 2 | Rest

-RX-

3 rounds for time (10min time cap):

15 KB swings (35/53 lb)

20 box jumps (20/24 in)

250-m row

-INTERMEDIATE-

3 rounds for time:

15 KB swings (26/35 lb)

20 box jumps (20/24 in)

250-m row

-BEGINNER-

3 rounds for time:

15 KB swings (18/26 lb)

15 box step-ups (12/20 in)

150-m row

Accumulate: 2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center

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