CrossFit Empire South

CrossFit Empire South – CrossFit

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Weightlifting

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.

Metcon (No Measure)

Back Squat

For load:

10 reps (107%)

12 reps (103%)

14 reps (98%)

– Rest 3:00 between sets.

Metcon

Metcon (Time)

RX

For time (18 Min. Time Cap):

50 GHD hip extensions

20 kipping pull-ups

25 GHD hip extensions

20 kipping pull-ups

50 single-leg squats

20 kipping pull-ups

25 single-leg squats

20 kipping pull-ups

INTERMEDIATE

For time:

30 GHD hip extensions

15 kipping pull-ups

15 GHD hip extensions

15 kipping pull-ups

30 single-leg squats

15 kipping pull-ups

15 single-leg squats

15 kipping pull-ups

BEGINNER

For time:

50 Superman arch-ups

20 ring rows

25 Superman arch-ups

20 ring rows

50 walking lunge steps

20 ring rows

25 walking lunge steps

20 ring rows