Grace or Isabel – Benchmark!

CrossFit Empire South – CrossFit

Grace or Isabel

Athletes can choose either Benchmark Workout today! Choose One

Metcon (Checkmark)

Post-workout:

Accumulate:

400-m overhead plate carry

Metcon (Checkmark)

2 sets:

:45 band pull-aparts

:30 lacrosse ball mash on foot/side

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
I ntermediate

For time:

30 clean and jerks (75/115 lb)

Beginner

For time:

30 clean and jerks (55/75 lb)

Stretching

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Intermediate

For Time:

30 snatches (75/115 lb)

Beginner

For Time:

30 snatches (55/75 lb)

Post Workout Skill

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