CrossFit Empire South – CrossFit Overhead Squat 5 sets of 3 reps – E2:30 Build up AHAP Metcon (Time) “Ground Breaking” For Time: (15min cutoff) 50 Sumo Deadlift High Pulls (75/55) (RX+ 95/65) 35 Lateral Barbell Burpees 50 Overhead Squats (75/55) (RX+ 95/65) C.E. Alternating E1:30 x 3rds -10 Push-Ups -8 HSPU -6 Strict HSPU […]
CrossFit Empire South – CrossFit Metcon (AMRAP – Rounds and Reps) “Bar Keeper” AMRAP 5 Buy-In: 400 Meter Run Followed By… 21 Chest to Bar Pull-ups 21/15 Calorie Assault Bike/Row Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Followed By… 15 Toes to Bar 15/10 Calorie Assault Bike/Row Rest 5 Minutes AMRAP 5: Buy-In: […]
CrossFit Empire South – CrossFit Clean and Jerk In 12min, build up to a 1RM Clean and Jerk *Athletes may choose to Power/Squat Clean + Power/Split Jerk Metcon (AMRAP – Rounds and Reps) “Hands Down” AMRAP 18: 30 Double Unders 10 Power Cleans 30 Double Unders 10 Hang Squat Cleans 30 Double Unders 10 Push […]
CrossFit Empire South – CrossFit Don’t forget! Barbells For Boobs TONIGHT at Hampton Cove CrossFit! Event starts at 4:00pm. See you guys there! Metcon (Time) “Boats and Toes” Teams of 3 For Time (30 Minute Cap): 50-40-30-20-10: Calorie Row Burpee Box Jumps (24/20) Directly Into… 50-40-30-20-10: Toes to Bar Power Snatches Round 1 Barbell: 75/55 […]
CrossFit Empire South – CrossFit Hang Power Clean + Power Clean EMOM x 10 *2s Pause at the knee, 2s Pause at the catch on both lifts Metcon (3 Rounds for time) “Tiger Blood” 3 Rounds on the 5:00 10 Clean and Jerks (135/95) (RX+ 165/110) 400 Meter Run *Record time each round. Score is […]
