Wednesday, July 17, 2019

CrossFit Empire South – CrossFit

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Deadlift

E1:30

7 Reps @ ~40%

5 Reps @ ~50%

3 Reps @ ~55%

3 Reps @ Target Weight (~55-65%)

-Then Rest 2:00-

20 Reps @ Target Weight (~55-65%)

Metcon (Time)

“Meter Maid”

For Time: (20 min time cap)

200 Meter Run

27 Wallballs (20/14), 27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14), 21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14), 15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14), 9 Box Jumps (24/20)

200 Meter Run

C.E.

“Barbell Cycling”

EMOM x 7

1. 7 Hang Squat Cleans + 1 Push Jerk

2. 6 Hang Squat Cleans + 2 Push Jerks

3. 5 Hang Squat Cleans + 3 Push Jerks

4. 4 Hang Squat Cleans + 4 Push Jerks

5. 3 Hang Squat Cleans + 5 Push Jerks

6. 2 Hang Squat Cleans + 6 Push Jerks

7. 1 Hang Squat Clean + 7 Push Jerks

*53% of 1RM

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