230401 – Partner

CrossFit Empire South – CrossFit

View Public Whiteboard

Pre-workout Lift

EMOM 10:00: Every 2:00: 2 Power Snatches (5 Rounds for weight)

Every 2:00 for 5 sets:

2 power snatches

– Must be touch-and-go.

Partner Metcon

For Time with a Partner (16:00): Snatches and Synchro Bar-Facing Burpees (Time)

RX

For time with a partner (16:00):

30 snatches (75/115 lb)

30 synchronized bar-facing burpees

24 snatches (95/135 lb)

24 synchronized bar-facing burpees

18 snatches (105/135 lb)

18 synchronized bar-facing burpees

12 snatches (125/185 lb)

12 synchronized bar-facing burpees

SCALED

For time with a partner:

30 snatches (55/75 lb)

30 synchronized bar-facing burpees

24 snatches (65/95 lb)

24 synchronized bar-facing burpees

18 snatches (75/115 lb)

18 synchronized bar-facing burpees

12 snatches (85/125 lb)

12 synchronized bar-facing burpees
INTENDED STIMULUS:

A) 11:00-16:00.

B) One athlete should always be moving on the barbell. Each athlete should always be able to perform at least one rep.

C) Break up the snatches as needed.

D) The first set of burpees should take no more than 3:00.

()

Advertisement

230331

CrossFit Empire South – CrossFit

View Public Whiteboard

Pre-workout Strength

Push Press: Build to a 1 Rep Max (Weight)

Push Press:

15:00 to build to a 1 rep max push press.

– Rest as needed between sets.

Metcon

For Time (15:00): Jumps-to-Target, GHD Hip Extensions, Ring Rows to Parallel (Time)

RX

For time (15:00):

21-18-15-12-9:

Jumps-to-target (12 in)

GHD hip extensions

Ring rows to parallel

SCALED

For time:

21-18-15-12-9:

Jumps-to-target (8 in)

GHD hip extensions

Ring rows

– Place feet two steps in front of the rings on ring rows.
INTENDED STIMULUS:

A) 10:00-15:00.

B) Continuous/unbroken reps while jumping and touching the target.

C) Hip extensions in 2 sets or less.

D) Ring rows in 3 sets or less.

()

()

230330

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon

AMRAP 30: Run, Walking Lunges, GHD sit-ups, and DB Farmers Carry (AMRAP – Rounds and Reps)

RX

AMRAP 30:

800-m run

40 walking lunges

20 GHD sit-ups

100-m DB farmers carry (25/35 lb)

– Use two DBs for the carry.

SCALED

AMRAP 30:

800-m run

40 walking lunges

20 GHD sit-ups (parallel)

100-m DB farmers carry (15/25 lb)

– Use two DB for the carry.
INTENDED STIMULUS:

A) 3-5+ rounds

B) Long grindy workout.

C) Keep run to 5:00 or less.

D) Unbroken on lunges and sit-ups the entire time.

E) Complete the farmers carry in 2 sets or less; speed walk/run if possible.

()

()

230329

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon

3 Rounds for Time (18:00): Calorie Row and Bench Press (Time)

RX

3 rounds for time (18:00 Cap):

37/50 calorie row

25 bench presses (95/135 lb)

SCALED

3 rounds for time:

25/37 calorie row

25 bench presses (65/95 lb)
INTENDED STIMULUS:

A) 14:00-18:00. Advanced athletes can push closer to 11:00.

B) Keep row to 3:30 or less.

C) Complete rounds of bench press in 4 sets or less.

D) Bench press load should be on the lighter side of moderate.

230328

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon

EMOM 16: Min.1: Cal. Assault Bike, Min.2: Clean and Jerks (8 Rounds for weight)

RX

EMOM 16:

Min. 1 – 12/17 cal Assault bike

Min. 2 – 3 clean and jerks

– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.

SCALED

EMOM 16:

MIN. 1 – 10/14 cal Assault bike

Min. 2 – 3 clean and jerks

– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
INTENDED STIMULUS:

A) Accumulate calories in :50 or less.

B) Allow at least :10 to transition to clean and jerks.

C) Complete clean and jerks in sets of three touch-and-go reps, NOT as singles.

Post Workout Strength

Front Squat: 2 Rep on a 6:00 Clock (Weight)

On a 6:00 clock:

Build to a 2-rep front squat

– 2 minutes after completing the metcon workout, start a new 6:00 clock.

– Must clean the bar from the ground. Squat clean counts as first front squat.

– Score heaviest weight.