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 10 of 12)
For load:
10 reps (112%)
12 reps (110%)
14 reps (107%)
– Rest 3:00 between sets.
Metcon
Metcon (Time)
RX
For time (15 Min. Time Cap):
150 double-unders
30 KB box step-ups (35/53 lb) (20 in)
100 double-unders
20 KB box step-ups
50 double-unders
10 KB box step-ups
INTERMEDIATE
For time:
100 double-unders
30 KB box step-ups (35/53 lb) (20 in)
65 double-unders
20 KB box step-ups
30 double-unders
10 KB box step-ups
BEGINNER
For time:
150 single-unders
30 KB box step-ups (15/25 lb) (20 in)
100 single-unders
20 KB box step-ups
50 single-unders
10 KB box step-ups
After Party
Let’s get some extra work in during Open Gym and crush those goals!
Metcon (Weight)
4 sets for load:
8 double-KB front rack squats
– Rest 1:00-1:30 between sets.
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