220214

CrossFit Empire South – CrossFit

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Back Squat

EMOM 10:

1 back squat

– Increase load across as many sets as possible.

Metcon (Time)

– RX –

For time (Time Cap 17min):

10 single-leg squats

20 double-unders

20 single-leg squats

40 double-unders

30 single-leg squats

60 double-unders

40 single-leg squats

80 double-unders

50 single-leg squats

100 double-unders

– INTERMEDIATE –

For time:

10 single-leg squats to a box

:30 double-unders

20 single-leg squats to a box

:30 double-unders

30 single-leg squats to a box

1:00 double-unders

40 single-leg squats to a box

1:00 double-unders

50 single-leg squats to a box

1:00 double-unders

– BEGINNER –

For time:

10 air squats

:30 single-unders

20 air squats

:30 single-unders

30 air squats

1:00 single-unders

40 air squats

1:00 single-unders

50 air squats

1:00 single-unders

Cool Down

Accumulate:

1:00 couch stretch/side

1:00 quad foam roll/side

1:00 press-up hold

-Work Your Weakness-

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

-Strength 1-

EMOM 12:

3 sumo deadlifts

– Try to use at least 70% of your 1-rep deadlift.

-Skill 1-

For time:

20 wall walks (:05 hold at the top of the walk)

-Stamina 1-

Every 4:00 for 5 sets:

300-m shuttle run

– Set the shuttle run up in 10-m increments to 50-m (10, 20, 30, 40, and 50). Each 300-m shuttle run should consist of an out and back to each distance: 10-m out and back, 20-m out and back, 30-m out and back, 40-m out and back, 50-m out and back.

– Each shuttle run should be as much of a sprint as possible.

-Stamina 2-

EMOM 12:

4 DB box step-ups (20/24 in) (20/35 lb)

6 box jump-overs

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