CrossFit Empire South – CrossFit View Public Whiteboard Weightlifting This is a lifting complex that was done in the CrossFit Open 21.4. Deadlift, Clean and Jerk Complex (7 Rounds for weight) RX 7 sets for load: 1 deadlift 1 clean 1 hang clean 1 jerk – Athletes may power or squat clean and push or…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon 5 x 2:00 Rounds for reps – Row, Lateral Burpees, C2B Pull-Ups (5 Rounds for reps) RX 5 x 2:00 rounds for reps: 14/20-cal row 10 lateral burpee over the rower Max-rep chest-to-bar pull-ups – Rest 1:00 between rounds INTERMEDIATE 5 x 2:00 rounds for reps:…

CrossFit Empire South – CrossFit View Public Whiteboard Pre-Workout Skill Double-Under Tabata (AMRAP – Reps) 8 sets: :20 double-unders – Rest :10 Metcon 5 Rounds for Time – Front Squats and Double Unders (Time) RX 5 rounds for time (9 Min. Cap): 11 front squats (95/135 lb) 55 double-unders INTERMEDIATE 5 rounds for time: 11…

CrossFit Empire South – CrossFit View Public Whiteboard Pre-workout Lift Push Press – EMOM 9 (9 Rounds for weight) EMOM 9: 1 push press – Build in load Benchmark Metcon Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon Assault Bike – 5 Rounds for Time (5 Rounds for time) RX 5 rounds for time (20 Min. Cap w/rest): 24/30-cal bike – Rest 2:00 between rounds INTERMEDIATE 5 rounds for time: 17/24-cal bike – Rest 2:00 between rounds BEGINNER 5 rounds for time: 10/15-cal bike –…