Month: February 2023
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230302
Read More: 230302CrossFit Empire South – CrossFit View Public Whiteboard Pre-workout Strength Deadlift: 3 Sets of 5 Reps at 80% (Weight) Deadlift: 3 sets of 5 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon AMRAP 10: Wall-ball shots and Strict Pull-ups (AMRAP – Rounds and Reps) RX AMRAP 10: 20 wall-ball shots…
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2023 Open Workout 23.3
Read More: 2023 Open Workout 23.3CrossFit Empire South – CrossFit View Public Whiteboard CrossFit Open 2023
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2023 Open Workout 23.3
Read More: 2023 Open Workout 23.3CrossFit Empire South – CrossFit View Public Whiteboard CrossFit Open 2023 This is the final workout for the 2023 CrossFit Open! Bring everything you’ve got! Friday Night Lights starts at 4:30pm!
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230301
Read More: 230301CrossFit Empire South – CrossFit View Public Whiteboard Pre-workout Strength Push Press: 3 Sets of 4 Reps at 85% (3 Rounds for weight) Push Press: 3 sets of 4 reps at 85% of 1 rep max. – Rest 2:00 between sets Metcon 4 Rounds for Time (16:00): Run, DB Hang Power Cleans, and DB Front…
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230227
Read More: 230227CrossFit Empire South – CrossFit View Public Whiteboard Pre-workout Lift Power Snatch (Weight) Every :30 for 10 sets: 1 power snatch Metcon Max Cal Bike, Hang Power Snatch, Push-ups, Air Squats (Calories) RX On a 15:00 clock: Max calorie bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 hang power snatches…
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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…
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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…
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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