CrossFit Empire South – CrossFit
Metcon
For Time (12:00): Sumo Deadlift High Pulls and Thrusters (Time)
RX
For time (12:00):
27-21-15-9:
Sumo deadlift high pulls (65/95 lb)
Thrusters
SCALED
For time:
27-21-15-9:
Sumo deadlift high pulls (55/75 lb)
Thrusters
INTENDED STIMULUS:
A) 7:00-12:00.
B) The barbell load should be light. Use the same weight for both movements.
C) Complete the rounds of 27 and 21 in 2-3 sets for each movement.
D) Finish the 27 sumo deadlift high pulls by 2:00 and the 27 thrusters by 4:00.
Post Workout Skill
Max KB OH Hold, Front Rack Hold, and Farmers Hold (Weight)
Post-workout:
1 set:
Max double-KB overhead hold
– Rest 1:00
Max double-KB front rack hold
– Rest 1:00
Max double-KB farmers hold
– Athlete chooses the load.
– Must be able to hold for at least :30/movement.
CrossFit Empire South 