15.3 Benchmark

CrossFit Empire South – CrossFit

Lifting Cycle Begins Today:
In the first week, we will look to establish a 20-rep max in all three basic barbell lifts. We will use this weight to get our percentages for the rest of the cycle. At the end of this cycle, we will retest the 20-rep max.

View Public Whiteboard

Weightlifting

Week 1 – Strength Training

Strict Press (1 Set x 20 Reps)

Time: 12 Min.

20-Rep Test

Metcon

15.3 Benchmark (AMRAP – Rounds and Reps)

RX

AMRAP 14:

7 muscle-ups

50 wall-ball shots (14/20 lb)

100 double-unders

INTERMEDIATE

AMRAP 14:

7 chest-to-bar pull-ups

50 wall-ball shots (10/14 lb)

100 double-unders

BEGINNER

AMRAP 14:

7 muscle-up transitions

30 wall-ball shots (6/10 lb)

60 single-unders

After Party

If you have some time for Open Gym, come get some extra Skill Work in!

Metcon (3 Rounds for reps)

3 sets:

Max-rep strict ring pull-ups

– Rest 2:00 between sets.

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