CrossFit Empire South – CrossFit
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 (Week 7 of 12)
4 sets:
8 reps (100%)
– Rest 1:00 between sets.
Metcon
Metcon (AMRAP – Reps)
RX
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups
INTERMEDIATE
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (20/24 in)
Min. 2 | Low ring muscle-up transitions
BEGINNER
For total reps:
EMOM 14:
Min. 1 | :30 box step-ups (12/20 in)
Min. 2 | Banded pull-ups
After Party!
Get that extra work in today! Crush your goals!
Metcon (Weight)
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs
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