CrossFit Empire South

CrossFit Empire South – CrossFit

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Pre-workout Strength

Overhead Squat: 4 Sets of 3 Reps (4 Rounds for weight)

Pre-Workout Strength:

Overhead Squat:

4 sets of 3 reps

– Build to your heaviest 3 rep set.

– rest 2:30 between sets.

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Metcon

For Time (15:00): Squat Snatches and Wall Walks (Time)

RX

For time (15:00):

10-8-6-4-2:

Squat snatches (115/165 lb)

– Perform 3 wall walks after each set.

SCALED

For time:

10-8-6-4-2:

Squat snatches (75/115 lb)

– Perform 3 wall walks after each set.
INTENDED STIMULUS:

A) 7:00-15:00.

B) Moderate snatch loading.

C) Athletes must complete 1 rep every :20 to finish exactly at 15:00.

D) In the warm-up, athletes should be able to perform 3 snatches in under :30 and do 3 wall walks in :30.

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Murph Prep Accessory – Week 4

Murph Prep Week 4 (Time)

For Time:

Run 400-m

30 Pull-ups

Run 400-m

30 Push-ups

Run 400-m

30 Air Squats