220614 – Heavy Day!

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)

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

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