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CrossFit 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 load for each set.

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Weightlifting

Metcon (No Measure)

Deadlift – Week 2

8 reps (105%)

10 reps (100%)

12 reps (95%)

– Rest 3:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 11:

10 toes-to-bars

10 hang power snatches (65/95 lb)

INTERMEDIATE

AMRAP 11:

10 knees-to-armpits

5 hang power snatches (65/95 lb)

BEGINNER

AMRAP 11:

10 hanging knee raises

10 hang power snatches (35/45 lb)

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