CrossFit Empire South – CrossFit
In July, we’re celebrating the CrossFit Games by bringing in some of the CrossFit Games Workouts!!! Get ready!
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)
Deadlift (Week 9 of 12)
For load:
12 reps (110%)
14 reps (107%)
16 reps (105%)
– Rest 3:00 between sets.
Metcon
Toes-To-Bar / Lunge (Time)
RX
For time (12 Min. Time Cap):
30 toes-to-bars
30-yard KB front rack lunge (53/70 lb)
20 toes-to-bars
20-yard KB front rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front-rack lunges.
INTERMEDIATE
For time:
30 toes-to-bars
30-yard KB front rack lunge (26/35 lb)
20 toes-to-bars
20-yard KB front-rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front-rack lunges.
BEGINNER
For time:
30 hanging knee raises
30-yard walking lunge
20 hanging knee raises
20-yard walking lunge
10 hanging knee raises
10-yard walking lunge
CrossFit Empire South 