CrossFit Empire South – CrossFit
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)
Strict Press (Week 9 of 12)
For load:
12 reps (110%)
14 reps (107%)
16 reps (105%)
– Rest 3:00 between sets.
Metcon
Metcon (Time)
RX
5 rounds for time: (11 Min. Time Cap)
25 push presses (55/75 lb)
50 double-unders
INTERMEDIATE
5 rounds for time:
25 push presses (55/75 lb)
50 double-unders
BEGINNER
5 rounds for time:
15 push presses (35/45 lb)
50 single-unders
After Party!
Did you feel like going HEAVY on those Push Presses, take on this EMOM during Open Gym!
Metcon (Weight)
EMOM 8:
3 heavy push presses
Leave a Reply