Tuesday, December 17, 2019

CrossFit Empire South – CrossFit

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Bench Press + Tricep Explosion

Bench Press

E2:00 x 5 Sets:

Sets 1-3: 5 Reps

Set 4: Go to failure

Set 5: Go to failure plus 2 negative reps

THEN

Tricep Explosion

E2:00 x 6 Sets:

DB Supine Tricep Extension followed by 7 Tricep Push Ups.
Make sure you have a buddy to spot you on bench press!

Metcon (Time)

“Castaway”

For Time: (15 min cut off)

100 Air Squats

50/35 Cal Row

25 Hang Power Snatches (115/85)

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