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CrossFit Empire South – CrossFit

Today we will be starting a 4 Week Olympic Liftiing Cycle focusing on the Snatch. Let’s get some extra work in on those difficult Olympic Lifts!

Snatch:

Every :30 for 10 sets:

3 snatches (40%)

RX

10 rounds for time (14 Min. Timecap):

10 KB swings (35/53 lb)

10 dumbbell thrusters (25/35 lb)

INTERMEDIATE

10 rounds for time:

10 KB swings (25/35 lb)

10 dumbbell thrusters (20/25 lb)

BEGINNER

10 rounds for time:

7 KB swings (15/25 lb)

7 dumbbell thrusters (10/15 lb)

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