220510

CrossFit Empire South – CrossFit

Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

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Weightlifting

Metcon (No Measure)

Back Squat – Week 2

8 reps (105%)

10 reps (100%)

12 reps (95%)

– Rest 3:00 between sets.

Metcon

Metcon (Time)

RX

For time (12 Min. Time Cap):

42 GHD sit-ups

21 front squats (125/185 lb)

30 GHD sit-ups

15 front squats

18 GHD sit-ups

9 front squats

INTERMEDIATE

For time:

21 GHD sit-ups

21 front squats (95/135 lb)

15 GHD sit-ups

15 front squats

9 GHD sit-ups

9 front squats

BEGINNER

For time:

21 sit-ups

21 front squats (55/75 lb)

15 sit-ups

15 front squats

9 sit-ups

9 front squats

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