Thursday, January 16, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “Our greatest weakness lies in giving up. The most certain way to succeed is to always try, one more time.” -Thomas Edison

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Metcon (Time)

“Goat Day”


“Tabata Core Thursday”

A.) Tabata Dumbbell/Kettlebell Side Bends

*20 sec work/10 sec rest

B.) “Pull Up Work”

E1:30 x 5 Sets:

5 Strict Pull Ups with 3 sec pause @ top of each rep.

*Let’s bring the reps down to 3 if 5 is too much. If we don’t have our strict pull ups, our scale will be an inverted row with a 3 sec pause at the top, either using the rings or a barbell as in this video.

C.) “Diane”

For Time: (12 min cut off)


Deadlift (225/155)

Handstand Push Ups


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