Friday, November 22, 2019

CrossFit Empire South – CrossFit

It’s PR Week! This week, through next week we will be testing our strength! So make sure you come and are ready to lift!

View Public Whiteboard

Deadlift

In E2:00 x 7 Sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Set 4: 1 rep @ 90%

Set 5: 1 rep @ 95%

Set 6: 1 rep @ 100%

Set 7: 1 rep @ 110%

Metcon (AMRAP – Reps)

“Singled Out”

3 Rounds:

1 min WallBalls (20/14) 10’/9’

1 min DB Snatches (50/35)

1 min Box Jumps (24″/20″)

1 min DB Hang Clean and Jerks (50/35)

1 min Row

1 min Rest

After Party!

3 Sets For Quality:

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold

:40 Double Kettlebell Static Squat

Rest as Needed Between Sets

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