WHAT THE FIT?!

220516

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)

Strict press – Week 3

8 reps (107%)

10 reps (103%)

12 reps (98%)

– Rest 3:00 between sets.

Metcon

Metcon (Time)

RX

(18 Min. Time Cap):

3 rounds:

12 strict handstand push-ups

50 air squats

– Rest 3:00 –

3 rounds:

12 kipping handstand push-ups

25 box jumps (20/24 in)

INTERMEDIATE

3 rounds:

6 handstand push-up negatives

50 air squats

– Rest 3:00 –

3 rounds:

6 kipping handstand push-ups

25 box jumps (20/24 in)

BEGINNER

3 rounds:

15 hand-release push-ups

30 air squats

– Rest 3:00 –

3 rounds:

15 push-ups

15 box jumps (20/24 in)

After Party

If you have some extra time, work on those handstand walks during Open Gym!

Metcon (Distance)

On a 5:00 clock:

Max-distance handstand walk

220510

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 2

8 reps (105%)

10 reps (100%)

12 reps (95%)

– Rest 3:00 between sets.

Metcon

Metcon (Time)

RX

For time (12 Min. Time Cap):

42 GHD sit-ups

21 front squats (125/185 lb)

30 GHD sit-ups

15 front squats

18 GHD sit-ups

9 front squats

INTERMEDIATE

For time:

21 GHD sit-ups

21 front squats (95/135 lb)

15 GHD sit-ups

15 front squats

9 GHD sit-ups

9 front squats

BEGINNER

For time:

21 sit-ups

21 front squats (55/75 lb)

15 sit-ups

15 front squats

9 sit-ups

9 front squats

220513

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 load for each set.

View Public Whiteboard

Weightlifting

Metcon (No Measure)

Deadlift – Week 2

8 reps (105%)

10 reps (100%)

12 reps (95%)

– Rest 3:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 11:

10 toes-to-bars

10 hang power snatches (65/95 lb)

INTERMEDIATE

AMRAP 11:

10 knees-to-armpits

5 hang power snatches (65/95 lb)

BEGINNER

AMRAP 11:

10 hanging knee raises

10 hang power snatches (35/45 lb)