CrossFit Empire South

Try a Free Class!

220613

CrossFit Empire South – CrossFit

View Public Whiteboard

Weightlifting

Today we are working off of your 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:

4 sets:

5 reps (110%)

– Rest 1:00 between sets.

Metcon

Metcon (10 Rounds for reps)

RX

EMOM 20:

Min. 1 | 1:00 calorie row

Min. 2 | :30 ring dips

Score = Reps (1 Cal = 1 rep)

INTERMEDIATE

Same as Rx’d

BEGINNER

EMOM 20:

Min. 1 | 1:00 calorie row

Min. 2 | :30 push-ups

After Party!

Need more FITNESS in your life? Stay for a little extra at Open Gym.

Metcon (4 Rounds for reps)

4 sets:

:20 pike-ups on the rower

– Rest :10

:20 sit-ups

– Rest :10

Leave a Reply

Search

Popular Posts

  • 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

Categories

Archives

Tags

There’s no content to show here yet.

%d bloggers like this: