220715

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 10 of 12)

For load:

10 reps (112%)

12 reps (110%)

14 reps (107%)

– Rest 3:00 between sets.

Metcon

Metcon (Time)

RX

For time (15 Min. Time Cap):

150 double-unders

30 KB box step-ups (35/53 lb) (20 in)

100 double-unders

20 KB box step-ups

50 double-unders

10 KB box step-ups

INTERMEDIATE

For time:

100 double-unders

30 KB box step-ups (35/53 lb) (20 in)

65 double-unders

20 KB box step-ups

30 double-unders

10 KB box step-ups

BEGINNER

For time:

150 single-unders

30 KB box step-ups (15/25 lb) (20 in)

100 single-unders

20 KB box step-ups

50 single-unders

10 KB box step-ups

After Party

Let’s get some extra work in during Open Gym and crush those goals!

Metcon (Weight)

4 sets for load:

8 double-KB front rack squats

– Rest 1:00-1:30 between sets.

Advertisement

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