Thursday, January 9, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “80% of success is showing up.”- Woody Allen

View Public Whiteboard

Metcon (Weight)

“Goat Day”


A. “Pull Up Work”

E1:30 x 2 Sets:

:30s Hollow Hold on Floor

10 Lat Pull Downs

*working on building a strong core, hollow position needed for pull ups, and working on activating our back muscles


E1:30 x 4 Sets:

Set 1: 50% of Max Unbroken Pull Ups

Set 2: 50%

Set 3: 40%

Set 4: 40%

B.) “iMax”

On the 3:00 for 5 Rounds:

15 Medball Sit Ups

10 Box Jump Overs

5 Push Jerks

*building in weight on the push jerks every round. Score is weight on last round of push jerks.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s