220803

CrossFit Empire South – CrossFit

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Metcon

Metcon (Time)

RX

Every 5:00 x 3 rounds:

800-m run

then…

Every 3:00 x 5 rounds:

400-m run

(Score total time worked)

INTERMEDIATE

Same as Rx’d

BEGINNER

Every 5:00 x 3 rounds:

400-m run

then…

Every 3:00 x 5 rounds:

200-m run

Cool Down

Metcon (No Measure)

2 sets:

:30 leg swing (across body)/leg

:30 sit and reach stretch

220801

CrossFit Empire South – CrossFit

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Weightlifting

Metcon (3 Rounds for weight)

9 sets:

3 x 2 below the knee hang power cleans (45%)

3 x 2 below the knee hang power cleans (50%)

3 x 2 below the knee hang power cleans (55%)

– Rest exactly 1:00 between sets.

Metcon

Metcon (Time)

RX

For time (16 Min. Cap):

50-40-30-20-10:

Push-ups

25-20-15-10-5:

Box jump overs (20/24 in)

INTERMEDIATE

For time:

35-30-20-10-10:

Push-ups

25-20-15-10-5:

Box jump overs (20/24 in)

BEGINNER

For time:

25-20-15-10-5:

Push-ups from knees

25-20-15-10-5:

Box step overs (12/20 in)

Cool Down

Metcon (No Measure)

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts

After Party

The Impala can jump up to 9 feet 8 inches high…be the impala today and hang out for some open gym time!

Metcon (Distance)

5 sets for height:

3 box jumps

– Rest as needed between sets

THE STANDARD (Partner)

CrossFit Empire South – CrossFit

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Metcon

The Standard (Partner) (Time)

RX

For time with a partner (12 Min. Time Cap):

30 clean and jerks (95/135 lb)

30 muscle-ups

30 snatches

– One partner works while one rests. Partition the reps as needed.

INTERMEDIATE

For time with a partner:

30 clean and jerks (65/95 lb)

30 burpee pull-ups

30 snatches

– One partner works while one rests. Partition the reps as needed.

BEGINNER

For time with a partner:

60 DB clean and jerks (10/15 lb)

60 jumping pull-ups

60 snatches

– One partner works while one rests. Partition the reps as needed.

Cool Down

Metcon (No Measure)

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm

220729

CrossFit Empire South – CrossFit

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Weightlifting

Hang Power Snatch (3 Rep Max)

For load (10 Min. Cap):

3 hang power snatches

– Build to a 3-rep max.

Metcon

Metcon (Time)

RX

6 rounds for time (16 Min. Cap):

50 double-unders

25 weighted sit-ups (14/20 lb)

INTERMEDIATE

6 rounds for time:

25 double-unders

25 weighted sit-ups (10/14 lb)

BEGINNER

6 rounds for time:

50 single-unders

25 sit-ups

Cool Down

Metcon (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

After Party

Hang out at Open Gym and get some accessory work in!

Metcon (No Measure)

3 sets:

1:00 plank hold

20 GHD hip extensions

220728

CrossFit Empire South – CrossFit

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Skills

Metcon (Checkmark)

Pre-workout:

EMOM 8:

5 sumo deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

5 strict chin-ups

10 DB bench press (35/50 lb)

15 DB deadlifts

INTERMEDIATE

AMRAP 15:

5 strict chin-ups

10 DB bench press (20/35 lb)

15 DB deadlifts

BEGINNER

AMRAP 15:

5 ring rows

10 DB bench press (10/15 lb)

15 DB deadlifts

Cool Down

Metcon (No Measure)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg