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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 (Week 8 of 12)

4 sets:

10 reps (90%)

– Rest 1:00 between sets.

Metcon

Metcon (Time)

RX

3 rounds for time (13 Min. Time Cap):

15 push jerks (105/155 lb)

15 box jump-overs (20/24 in)

INTERMEDIATE

3 rounds for time:

15 push jerks (85/125 lb)

15 box jump-overs (20/24 in)

BEGINNER

3 rounds for time:

15 push jerks (55/75 lb)

15 box step-overs (12/20 in)

After Party!

Hang out for Open Gym and get some extra skill work in!

Metcon (No Measure)

EMOM 8:

:30 max ring dips

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