Monday, March 09, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “Sometimes we’re tested not to show our weaknesses, but to discover our strengths.”

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Tempo Back Squat

E2:00 x 5 Sets

2 Pausing “One and One Quarter”Squat

Start @ 50% of 1RM and build over 5 sets

* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension.
There are pauses built in at two locations:

Pause for 2 seconds in the bottom of the initial squat

Pause for 2 seconds at the top of the “”one quarter”” squat

Metcon (Time)


For Time: (15 min cut off)


Power Cleans

Box Jump Overs (24″/20″)

Front Squats

Toes to Bar

RX: 95/65

RX+: 135/95


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