WHAT THE FIT?!

220519

CrossFit Empire South – CrossFit

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Metcon

Metcon (Time)

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

220517

CrossFit Empire South – CrossFit

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.

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Weightlifting

Metcon (No Measure)

Deadlift – Week 3:

8 reps (107%)

10 reps (103%)

12 reps (98%)

– Rest 3:00 between sets.

Metcon

Metcon (7 Rounds for reps)

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

220520

CrossFit Empire South – CrossFit

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Metcon

Metcon (Time)

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)

Skills

Metcon (1 Rounds for reps)

Post-workout:

On a 5:00 clock:

Max Turkish get-ups

220518 – ALL THE BACK SQUATS!

CrossFit Empire South – CrossFit

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.

View Public Whiteboard

Weightlifting

Metcon (No Measure)

Back squat – Week 3:

8 reps (107%)

10 reps (103%)

12 reps (98%)

– Rest 3:00 between sets.

Metcon

Metcon (Time)

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.