CrossFit Empire South – CrossFit
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)
Strict press
4 sets:
5 reps (110%)
– Rest 1:00 between sets.
Metcon
Metcon (Weight)
RX
7 sets for load:
1 snatch balance + 2 overhead squats
INTERMEDIATE
Same as Rx’d
BEGINNER
7 sets for load:
3 snatch balances + 3 overhead squats
After Party!
Stay for Open Gym and get that skill work in!
Metcon (4 Rounds for reps)
4 sets:
:40 alternating single-leg squats
– Rest :20
CrossFit Empire South 