CrossFit Empire South – CrossFit View Public Whiteboard Partner Metcon For Time w/a Partner (30:00): Run, Curtis-P Complex, Row (Time) RX For time with a partner (30:00): 1,000m run – Split the runs. One person works at a time. Right into… 50 Curtis-P Complex (55/75 lb)* * Both partners perform 4 burpees at the TOP…

CrossFit Empire South – CrossFit View Public Whiteboard Pre-workout Strength Every 2:00 for 6 rounds: 3 Hang Power Snatches (6 Rounds for weight) Hang Power Snatches: Every 2:00 for 6 rounds: 3 hang power snatches Metcon For time (5:00): Hang Power Snatches and Toes-to-Bars (Time) RX For time (5:00): 21-15-9: Hang power snatches (65/95 lb)…

CrossFit Empire South – CrossFit View Public Whiteboard Strength Training Day Back Squat: 7 Sets for Load (7 Rounds for weight) Back Squat: For Load: 5-5-3-3-1-1-1 INTENDED STIMULUS: A) Heavy day! B) Start at a moderately heavy weight and build to a very heavy single. C) Aim to start around 65-70% of the 1-rep max.…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon 5 Rounds for Time (18:00): Double-Unders, Box Step-ups, KB Swings (Time) RX 5 rounds for time (18:00): 40 double-unders 30 box step-ups (20/24 in) 20 KB swings (35/53 lb) SCALED 5 rounds for time: :30 double-under attempts 30 box step-ups (20/24 in) 20 KB swings (26/35…

CrossFit Empire South – CrossFit View Public Whiteboard Pre-workout Strength Shoulder Press: 2-Rep Max (Weight) Shoulder Press: 10:00 to work to a heavy 2-rep-max shoulder press. Metcon EMOM 10: DB Shoulder Press and Row/Bike (AMRAP – Reps) RX EMOM 10: 7 DB shoulder presses (35/50 lb) AMReps calorie row or bike – Use two DBs.…