Wednesday, June 12, 2019

CrossFit Empire South – CrossFit

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Build to a Heavy Set of 3 (from the ground)

E2:00 x 5

Set 1 moderate weight

Set 2 heavy weight

Set 3 heavier weight

Set 4 and 5 heavy as possible

*Set 1- start around 60% from 1RM Clean and Jerk

Metcon (Time)

“Chest Hair”

For Time: (20 min time cap)

25 Thrusters (95/65)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (95/65)


A.) Body Armor


Barbell Bench Press

After each set:

12 Lateral Box Step Ups (alternate)

12 Waiter Squats (alternate)

B.) Strict HSPUs

12 Sets For Time:

40% of Max Strict HSPUs


Strict HSPU Practice

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