WHAT THE FIT?!

220709 – Partner Day!

CrossFit Empire South – CrossFit

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Metcon

Metcon (Time)

RX

5 rounds for time (30 Min. Time Cap):

200-m DB farmers carry (35/50)

20 deficit push-ups on DBs (35/50 lb)

20 DB push jerks (35/50 lb)

*Partners go together on the farmers carry with one set of DBs

** Partners split push-ups and push jerks evenly.

INTERMEDIATE

5 rounds for time:

200-m DB farmers carry

20 deficit push-ups on DBs (20/35 lb)

20 DB push jerks (20/35 lb)

BEGINNER

5 rounds for time:

200-m DB farmers carry

20 push-ups

20 DB push jerks (10/15 lb)

Lumberjack 20 – Benchmark

CrossFit Empire South – CrossFit

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Metcon

Lumberjack 20 (Time)

RX

For time (35 Min. Time Cap):

20 deadlifts (185/275 lb)

400-m run

20 KB swings (53/70 lb)

400-m run

20 overhead squats (75/115 lb)

400-m run

20 burpees

400-m run

20 chest-to-bar pull-ups

400-m run

20 box jumps (20/24 in)

400-m run

20 DB squat cleans (30/50 lb)

400-m run

INTERMEDIATE

For time:

20 deadlifts (105/155 lb)

400-m run

20 KB swings (35/53 kg)

400-m run

20 overhead squats (55/75 lb)

400-m run

20 burpees

400-m run

20 pull-ups

400-m run

20 box jumps (20/24 in)

400-m run

20 DB squat cleans (20/35 lb)

400-m run

BEGINNER

For time:

20 deadlifts (55/75 lb)

200-m run

20 KB swings (15/25 lb)

200-m run

20 overhead squats (35/45 lb)

200-m run

20 burpees

200-m run

20 jumping pull-ups

200-m run

20 box jumps (12/20 in)

200-m run

20 DB squat cleans (10/15 lb)

200-m run

220707

CrossFit Empire South – CrossFit

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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)

Back Squat (Week 9 of 12)

For load:

12 reps (110%)

14 reps (107%)

16 reps (105%)

– Rest 3:00 between sets.

Metcon

Metcon (AMRAP – Reps)

RX

3 rounds for reps:

1:30 air squats

1:30 sit-ups

1:30 calorie row

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

After Party

A little extra work never hurt anyone! Add a little bonus during Open Gym!

Metcon (No Measure)

Accumulate:

2:00 in a handstand

– Stomach facing the wall.

Toes-To-Bar / Lunge – Benchmark

CrossFit Empire South – CrossFit

In July, we’re celebrating the CrossFit Games by bringing in some of the CrossFit Games Workouts!!! Get ready!

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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

220705

CrossFit Empire South – CrossFit

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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 9 of 12)

For load:

12 reps (110%)

14 reps (107%)

16 reps (105%)

– Rest 3:00 between sets.

Metcon

Metcon (Time)

RX

5 rounds for time: (11 Min. Time Cap)

25 push presses (55/75 lb)

50 double-unders

INTERMEDIATE

5 rounds for time:

25 push presses (55/75 lb)

50 double-unders

BEGINNER

5 rounds for time:

15 push presses (35/45 lb)

50 single-unders

After Party!

Did you feel like going HEAVY on those Push Presses, take on this EMOM during Open Gym!

Metcon (Weight)

EMOM 8:

3 heavy push presses