RX
2 rounds for time (22 Min. Time Cap):
50 pull-ups
15 clean and jerks (95/135 lb)
75 sit-ups
INTERMEDIATE
2 rounds for time:
25 pull-ups
15 clean and jerks (65/95 lb)
75 sit-ups
BEGINNER
2 rounds for time:
20 jumping pull-ups
10 clean and jerks (55/75 lb)
40 sit-ups
(30 Min. Time Cap)
3 rounds for time with a Partner:
50/70-cal. row
200 double-unders
70 synchronize walking lunges
– One partner working at a time during the row and double-unders.
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.
Deadlift – Week 3:
8 reps (107%)
10 reps (103%)
12 reps (98%)
– Rest 3:00 between sets.
RX
7 rounds for reps (20 Min. Time Cap):
15 DB deadlifts (35/50 lb)
1:00 calorie bike
– Rest 1:00
INTERMEDIATE
7 rounds for reps:
15 DB deadlifts (20/35 lb)
1:00 calorie bike
– Rest 1:00
BEGINNER
7 rounds for reps:
15 DB deadlifts (10/15 lb)
1:00 calorie bike
– Rest 1:00
RX
5 rounds for time (12 Min. Time Cap):
20 burpees over kettlebell
20 KB swings to shoulder height (35/53 lb)
INTERMEDIATE
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (25/35 lb)
BEGINNER
5 rounds for time:
12 burpees over kettlebell
12 KB swings to shoulder height (15/25 lb)
Post-workout:
On a 5:00 clock:
Max Turkish get-ups
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.
Back squat – Week 3:
8 reps (107%)
10 reps (103%)
12 reps (98%)
– Rest 3:00 between sets.
RX
(15 Min. Time Cap)
9-15-21:
Back squats (155/225 lb)
– Run 400 m after each set of back squats.
INTERMEDIATE
9-15-21:
Back squats (105/155 lb)
– Run 400 m after each set of back squats.
BEGINNER
9-15-21:
Back squats (65/95 lb)
– Run 200 m after each set of back squats.
CrossFit Empire South 