220701 – Benchmark!

CrossFit Empire South – CrossFit

View Public Whiteboard

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)

Deadlift (Week 8 of 12)

4 sets:

10 reps (90%)

– Rest 1:00 between sets.

Metcon

Open Workout 15.5 – Benchmark (Time)

RX

For time (12 Min. Time Cap):

27-21-15-9:

Calorie row

Thrusters (65/95 lb)

INTERMEDIATE

For time:

27-21-15-9:

Calorie row

Thrusters (55/75 lb)

BEGINNER

For time:

21-15-9-3:

Calorie row

Thrusters (35/45 lb)

220702 – Partner Day!

CrossFit Empire South – CrossFit

Happy 4th of July Weekend! What better way to celebrate than to grab a buddy and get a workout in!

View Public Whiteboard

Metcon

Metcon (Time)

RX

(25 Min. Time Cap)

3 rounds for time with a partner:

6 rope climbs (15 ft)

18 hang power cleans (125/185 lb)

54 bar-facing burpees

– Resting partner holds a plank in a push-up position.

INTERMEDIATE

3 rounds for time with a partner:

4 rope climbs (15 ft)

18 hang power cleans (95/135 lb)

54 bar-facing burpees

– Resting partner holds a plank in a push-up position.

BEGINNER

3 rounds for time with a partner:

12 rope pull-to-stand

18 hang power cleans (55/75 lb)

36 bar-facing burpees

– Resting partner holds a plank in a push-up position.

220630

CrossFit Empire South – CrossFit

View Public Whiteboard

Weightlifting

Olympic Lifting – Snatch

Metcon (Weight)

Snatch (Week 2 of 4):

Every :30 for 10 sets:

2 snatches (60%)

Metcon

Metcon (Time)

RX

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

7 toes-to-bars

7 hand-release push-ups

7 pull-ups

INTERMEDIATE

10 rounds for time:

5 toes-to-bars

5 hand-release push-ups

5 pull-ups

BEGINNER

10 rounds for time:

7 hanging knee raises

7 knee hand-release push-ups

7 ring rows

After Party!

Open Gym Accessory Work – Work your weakness!

Metcon (No Measure)

Accumulate:

30 weighted strict pull-ups

– Use a weight you can maintain sets of 5 or more reps.

220628

CrossFit Empire South – CrossFit

View Public Whiteboard

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