Month: May 2022
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220604 Partner Workout
Read More: 220604 Partner WorkoutCrossFit Empire South – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) With a partner: 3 x 6:00 rounds for reps: 400-m farmers carry Then as many reps as possible of: 10 push-ups 20 KB squats – Rest 2:00 between rounds – All reps are to be split evenly between the partners. Athletes will…
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2018 REGIONAL WORKOUT 4 BENCHMARK
Read More: 2018 REGIONAL WORKOUT 4 BENCHMARKCrossFit Empire South – CrossFit Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set. View Public Whiteboard Weightlifting Metcon (No Measure) Week 4 –…
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220601
Read More: 220601CrossFit Empire South – CrossFit Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set. View Public Whiteboard Weightlifting Metcon (No Measure) Week 4 –…
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220602 – Heavy Day!
Read More: 220602 – Heavy Day!CrossFit Empire South – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) Pre-workout: 4 sets for load: 8 DB strict presses/arm 8 DB front squats Weightlifting Heavy Thruster (8 Sets x 2 Reps) RX 8 sets for load: 2 thrusters INTERMEDIATE Same as Rx’d BEGINNER 8 sets for load: 3 thrusters
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220531
Read More: 220531CrossFit Empire South – CrossFit Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set. View Public Whiteboard Weightlifting Metcon (No Measure) Week 4 –…
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Popular Posts
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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…
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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…
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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