220705

CrossFit Empire South – CrossFit

View Public Whiteboard

Weightlifting

Today we are working off of our 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 9 of 12)

For load:

12 reps (110%)

14 reps (107%)

16 reps (105%)

– Rest 3:00 between sets.

Metcon

Metcon (Time)

RX

5 rounds for time: (11 Min. Time Cap)

25 push presses (55/75 lb)

50 double-unders

INTERMEDIATE

5 rounds for time:

25 push presses (55/75 lb)

50 double-unders

BEGINNER

5 rounds for time:

15 push presses (35/45 lb)

50 single-unders

After Party!

Did you feel like going HEAVY on those Push Presses, take on this EMOM during Open Gym!

Metcon (Weight)

EMOM 8:

3 heavy push presses

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s