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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)

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

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