CrossFit Empire South – CrossFit
Weightlifting
Week 1 – Strength Training
Deadlift (1 Set x 20 Reps)
Time 12 Min.
20-Rep Test
Metcon
Metcon (Time)
RX
For time (15 Min. Time Cap):
3-6-9-12-15-15-12-9-6-3:
Deadlifts (105/155 lb)
Box jump-overs (20/24 in)
– Athletes stand at the top of the box and step down.
INTERMEDIATE
For time:
3-6-9-12-15-15-12-9-6-3:
Deadlifts (75/115 lb)
Box jump-overs (20/24 in)
– Athletes stand at the top of the box and step down.
BEGINNER
For time:
2-4-6-8-10-10-8-6-4-2:
Deadlifts (55/75 lb)
Box step-overs (12/20 in)
– Athletes stand at the top of the box and step down.
After Party
Get that extra work in during Open Gym!
Metcon (No Measure)
4 sets:
:30 side plank/side
1:00 GHD sit-ups
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