Author: CrossFit Empire South

  • 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…

    Read More: 09-29-23
  • 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

    Read More: 09-28-23
  • 09-27-23

    Metcon Every 1:30 for 6 Rounds: Single-Leg Squats, GHD Sit-ups, and Max Burpees RX Every 1:30 for 6 rounds: 16 single-leg squats 10 GHD sit-ups Max burpees – Rest 1:30 between rounds. SCALED Every 1:30 for 6 rounds: 10 single-leg squat to a target (20 in.) 10 GHD sit-ups to parallel Max burpees – Rest…

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  • 09-26-23

    Metcon 5 Rounds for Time (15:00): Push Jerks, C2B Pull-ups, SDHP RX 5 rounds for time (15:00): 15 push jerks (65/95 lb) 12 chest-to-bar pull-ups 9 sumo deadlift high pulls (65/95 lb) SCALED 5 rounds for time: 15 push jerks (55/75 lb) 12 kipping pull-ups 9 sumo deadlift high pulls (55/75 lb)

    Read More: 09-26-23

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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…

  • 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

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