WHAT THE FIT?!

2206027

CrossFit Empire South – CrossFit

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Weightlifting

Today we are working off of your 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 8 of 12)

4 sets:

10 reps (90%)

– Rest 1:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

200-m run

21/30-cal. row

40 air squats

INTERMEDIATE

Same as Rx’d

BEGINNER

AMRAP 20:

200-m run

15/21-cal. row

25 air squats

220625 – Partner Day!!!

CrossFit Empire South – CrossFit

If you are not working out today, go to CrossFit Madison and cheer on our athletes at BATTLE OF THE BOXES!!! Thanks for all you do for CrossFit Empire South to make it such a great place!!!

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Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 25 w/ a partner:

50 calories

50 dumbbell snatches (35/50 lb)

50 GHD sit-ups

50 wall-ball shots (14/20 lb) (9/10 ft)

– Use any machine available for the calories.

INTERMEDIATE

Same as Rx’d

– Consider performing smaller sets of each movement.

BEGINNER

AMRAP 25 w/ a partner:

50 calories

50 dumbbell snatches (10/15 lb)

50 sit-ups

50 wall-ball shots (6/10 lb) (9/10 ft)

– Use any machine available for the calories.

220622

CrossFit Empire South – CrossFit

Today we will be starting a 4 Week Olympic Liftiing Cycle focusing on the Snatch. Let’s get some extra work in on those difficult Olympic Lifts!

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Weightlifting

Metcon (Weight)

Snatch:

Every :30 for 10 sets:

3 snatches (40%)

Metcon

Metcon (Time)

RX

10 rounds for time (14 Min. Timecap):

10 KB swings (35/53 lb)

10 dumbbell thrusters (25/35 lb)

INTERMEDIATE

10 rounds for time:

10 KB swings (25/35 lb)

10 dumbbell thrusters (20/25 lb)

BEGINNER

10 rounds for time:

7 KB swings (15/25 lb)

7 dumbbell thrusters (10/15 lb)

220624

CrossFit Empire South – CrossFit

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Metcon

Metcon (4 Rounds for time)

RX

On a 20:00 clock, each for time:

From 0:00-5:00:

800-m sprint

From 5:00-10:00:

75 chest-to-bar pull-ups

From 10:00-15:00:

75 burpees-to-target

From 15:00-20:00:

800/1,000-m row

– Score is total combined work time.

INTERMEDIATE

On a 20:00 clock, each for time:

From 0:00-5:00:

800-m sprint

From 5:00-10:00:

50 chest-to-bar pull-ups

From 10:00-15:00:

50 burpees-to-target

From 15:00-20:00:

800/1,000-m row

– Score is total combined work time.

BEGINNER

On a 20:00 clock, each for time:

From 0:00-5:00:

600-m sprint

From 5:00-10:00:

75 ring rows

From 10:00-15:00:

50 burpees-to-target

From 15:00-20:00:

600/750-m row

– Score is total combined work time.

Metcon

Metcon (No Measure)

Post-workout:

1 set:

200-m overhead plate carry (35/45 lb)

50 v-ups

200-m overhead plate carry

220623

CrossFit Empire South – CrossFit

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Weightlifting

Today we are working off of your 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentage in today’s lifting session. This will determine your load for each set.

Metcon (No Measure)

Deadlift (Week 7 of 12)

4 sets:

8 reps (100%)

– Rest 1:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 9:

9 deadlifts (155/225 lb)

3 wall walks

INTERMEDIATE

AMRAP 9:

9 deadlifts (95/135 lb)

3 wall walks

BEGINNER

AMRAP 9:

9 deadlifts (55/75 lb)

3 partial ROM wall walks