220613

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)

Back squat:

4 sets:

5 reps (110%)

– Rest 1:00 between sets.

Metcon

Metcon (10 Rounds for reps)

RX

EMOM 20:

Min. 1 | 1:00 calorie row

Min. 2 | :30 ring dips

Score = Reps (1 Cal = 1 rep)

INTERMEDIATE

Same as Rx’d

BEGINNER

EMOM 20:

Min. 1 | 1:00 calorie row

Min. 2 | :30 push-ups

After Party!

Need more FITNESS in your life? Stay for a little extra at Open Gym.

Metcon (4 Rounds for reps)

4 sets:

:20 pike-ups on the rower

– Rest :10

:20 sit-ups

– Rest :10

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