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)
Back Squat (Week 9 of 12)
For load:
12 reps (110%)
14 reps (107%)
16 reps (105%)
– Rest 3:00 between sets.
Metcon
Metcon (AMRAP – Reps)
RX
3 rounds for reps:
1:30 air squats
1:30 sit-ups
1:30 calorie row
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
After Party
A little extra work never hurt anyone! Add a little bonus during Open Gym!
Metcon (No Measure)
Accumulate:
2:00 in a handstand
– Stomach facing the wall.
