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.
Weightlifting
Metcon (No Measure)
Strict press – Week 3
8 reps (107%)
10 reps (103%)
12 reps (98%)
– Rest 3:00 between sets.
Metcon
Metcon (Time)
RX
(18 Min. Time Cap):
3 rounds:
12 strict handstand push-ups
50 air squats
– Rest 3:00 –
3 rounds:
12 kipping handstand push-ups
25 box jumps (20/24 in)
INTERMEDIATE
3 rounds:
6 handstand push-up negatives
50 air squats
– Rest 3:00 –
3 rounds:
6 kipping handstand push-ups
25 box jumps (20/24 in)
BEGINNER
3 rounds:
15 hand-release push-ups
30 air squats
– Rest 3:00 –
3 rounds:
15 push-ups
15 box jumps (20/24 in)
After Party
If you have some extra time, work on those handstand walks during Open Gym!
Metcon (Distance)
On a 5:00 clock:
Max-distance handstand walk
CrossFit Empire South 