220725

CrossFit Empire South – CrossFit

View Public Whiteboard

Weightlifting

Hang Power Clean (3 Rep Max.)

For load (10 Min.):

3 hang power cleans

– Build to a 3-rep max.

Metcon

Metcon (Time)

RX

5 rounds for time (15 Min. Cap):

400/500-m row

1:00 handstand push-ups

INTERMEDIATE

5 rounds for time:

400/500-m row

1:00 seated DB strict press (20/35 lb)

BEGINNER

5 rounds for time:

200/250-m row

1:00 push-ups

Cool Down

Metcon (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift

After Party

Get some extra work in during Open Gym, and see your hard work pay off!

Metcon (No Measure)

Accumulate:

60 alternating push-up + DB renegade row

– Perform push-ups with hands on the DBs.

Leave a Reply

Search

Popular Posts

  • 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

Categories

Tags

There’s no content to show here yet.

%d