230522

CrossFit Empire South – CrossFit

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Pre-workout Strength

3 Power Cleans (Weight)

On a 10:00 clock:

3 unbroken power cleans

– Build to a load heavier than workout weight.

Metcon

AMRAP 7: Double-Unders and Power Cleans (AMRAP – Rounds and Reps)

RX

AMRAP 7:

30 double-unders

3 power cleans (135/205 lb)

SCALED

AMRAP 7:

30 double-unders

3 power cleans (105/155 lb)
INTENDED STIMULUS:

A) 6-10 rounds.

B) Quick singles on the power cleans.

C) Double-unders and cleans each done in :45 or less.

D) Start with a sprint pace and hang on to it as long as possible.

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230520 – Partner

CrossFit Empire South – CrossFit

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Partner Metcon

Every :90 for 30:00 w/Partner: C2B Pull-ups, Push-ups, and Box Step-ups (Time)

RX

With a partner:

Every :90 for 30:00:

10 chest-to-bar pull-ups

10 push-ups

10 box step-ups (20/24 in)

– Partners alternate rounds; one athlete works at a time.

– The partner not completing a round cumulates time in a handstand or plank.

– Score time working.

SCALED

With a partner:

Every :90 for 30:00:

6 pull-ups

8 push-ups

10 box step-ups (20/24 in.)
INTENDED STIMULUS:

A) Fun partner workout! Shoot to get all the work done in the :90 and to accumulate time in the plank or handstand hold.

B) Hit the round hard and embrace the built-in rest at the end of the :90 and in the handstand or plank hold.

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230518

CrossFit Empire South – CrossFit

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Metcon

6 Rounds for Time (15:00): DB Deadlifts, DB Front Rack Lunge, Run (Time)

RX

6 rounds for time (15:00):

12 DB deadlifts (35/50 lb)

9 DB front rack lunges

200-m run

– Use two DBs.

SCALED

6 rounds for time:

12 DB deadlifts (20/35 lb)

9 DB front rack lunges

200-m run

– Use two DBs.
INTENDED STIMULUS:

A) 12:00-15:00.

B) Deadlifts and lunges each unbroken.

C) Lunges performed in place.

D) Runs in 1:10 or less.

E) High degree of movement interference in the lower body.

Post Workout Skill

Post-workout: 100-ft. Single DB Overhead Walk/Arm (Checkmark)

Post-workout:

3 sets:

100-ft. single-DB overhead walk/arm (35/50 lb)

– Use DBs from workout.

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230519

CrossFit Empire South – CrossFit

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Pre-workout Strength

Review your 1 Rep Max Push Press from 3/31/23

Push Press: 5 Sets of 5 Reps at 65% (Weight)

Push Press:

5 sets of 5 reps at 65% of 1 rep max.

– Rest 1:30 between sets.

Metcon

AMRAP 12: Front Squats and Crossovers (AMRAP – Rounds and Reps)

RX

AMRAP 12:

12 front squats (75/115 lb)

30 crossovers

SCALED

AMRAP 12:

12 front squats (65/95 lb)

30 double-unders
INTENDED STIMULUS:

A) 8-10 rounds.

B) Fast couplet with quick transitions.

C) Athletes should complete all squats unbroken.

D) Spend no more than 1:00 on crossovers.

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