21.12.06

CrossFit Empire South – CrossFit

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Back Squat

Pre-Workout:

Build up to a 3-rep back squat

Rest 1:00-2:00min between sets

Metcon (Time)

– RX –

For Time:

20 Back Squats (225/155#)

40 Toes-to-Bars

60/40 Calorie Row

– INTERMEDIATE –

For Time:

20 Back Squats (155/105#)

40 Toes-to-bars

60/40 Calorie Row

– BEGINNER –

For Time:

20 Back Squats (95/65#)

40 Sit-ups

50/35 Calorie Row

Cool Down

3 Sets:

:30 Groiner Stretch / Side

:30 Couch Stretch / Side

-Work Your Weakness-

Below is this week’s Work Your Weakness. You can perform these workouts at any point during the week!

-Strength 1-

For Load:

5 Deadlifts (50%)

3 Deadlifts (60%)

2 Deadlifts (70%)

1 Deadlift (75%)

1 Deadlift (80%)

1 Deadlift (85%)

…then

3+ Deadlifts (90%)

-Strength 2-

For Load:

5 Front Squats (50%)

3 Front Squats (60%)

2 Front Squats (70%)

1 Front Squat (75%)

1 Front Squat (80%)

1 Front Squat (85%)

…then

For Reps:

3+ Front Squats (90%)

-Skill 1-

5 Sets:

20 GHD Sit-ups

5 Strict Muscle-ups

-Stamina 1-

AMRAP 25:

5 Calorie Ski

10 Calorie Bike

15 Calorie Row

– Use a 5+ damper on all machines

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