220608

CrossFit Empire South – CrossFit

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Weightlifting

Today we are working off of your 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.

Metcon (No Measure)

Deadlift

For load:

10 reps (107%)

12 reps (103%)

14 reps (98%)

– Rest 3:00 between sets.

Metcon

Metcon (Time)

RX

5 rounds for time (14 Min. Time Cap):

12 hang power clean and jerks (75/115 lb)

9 thrusters

6 power snatches

INTERMEDIATE

5 rounds for time:

12 hang power clean and jerks (65/95 lb)

9 thrusters

6 power snatches

BEGINNER

5 rounds for time:

12 hang power clean and jerks (45/65 lb)

9 thrusters

6 power snatches

After Party!

If you have some time, get that extra work in!!!

Metcon (5 Rounds for weight)

5 sets:

3 squat clean and strict presses

– Each set must be completed unbroken.

– Increase load across as many sets as possible.

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