Monday, July 15, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Thruster

E2:00 x 5 sets

Build to a heavy set of 3

*Set 1- 6 reps @ moderate weight

Set 2- 6 reps @ heavier

Set 3- 3 reps @ heavy weight

Set 4- 3 reps @ heavier

Set 5- 3 reps @ heaviest

Metcon (AMRAP – Rounds and Reps)

“Tailspin”

AMRAP 14:

15 Thruster

30 DUs

15 C2B Pull Ups

30 DUs

RX: 95/65

RX+: 135/95

C.E.

“Body Armor”

4 Unbroken Sets of:

3 DB Power Cleans

3 DB Push Press

2 DB Power Cleans

2 DB Push Press

1 DB Power Clean

1 DB Push Press

*After each set, perform 15 GHD Sit Ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s