CrossFit Empire South – CrossFit
WIll be posted soon
Deadlift for load: E2MOM x 5 sets @60% of 1RM
Each rep has a 3 sec pause at the knee, 3 sec pause at the waist, 3 sec pause at the knee on the descent.
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
If no equipment is available use one end of a couch to lift or a heavy unmovable object (you car) and perform a 10 second isometric pull. Set up in good deadlift position with stable grip on bumper and at 3,2,1,GO….. lift as strongly as possible for 10 seconds and then slowly release the tension. This will be repeated E2MOM for 5 sets.
For Time: (20 min time cap)
1,000 Meter Row or 800m run
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
Deadlifts: Dumbbells or Kettlebells may be used in the absence of a barbell. If no equipment is available use an odd object (stand at one end of the couch and lift, fill a cooler with weight and lift, landscaping stones, etc)
Standard burpees are acceptable if no barbell
Push Jerks: Dumbbells or Kettlebells may be used in the absence of a barbell. Odd Object press or push press may be substituted if needed.
If weight is limited and very light, add a fourth round to the workout. Time cap remains the same.
Metcon (AMRAP – Rounds and Reps)
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees
Rest 2 mins
Reverse Tabata of: (10s work/20s rest)
Reverse Tabata of:
Side Plank Holds