Monday, January 6, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “80% of success is showing up.”- Woody Allen

View Public Whiteboard

Deadlift

E2:00 x 6 Sets:

Set 1-2: 8 reps @ 70%

Set 3-4: 6 reps@ 75%

Set 5-6: 4 reps@ 80%

Metcon (2 Rounds for reps)

“Grim Reaper”

AMRAP 5:

21-15-9

Overhead Squats (95/65)

Toes to Bar

Rest 5 Mins

AMRAP 5:

15-12-9

Thrusters (95/65)

Chest to Bar Pull Ups
These are AMRAPs, not to be confused with the usual “For Time” 21-15-9 we do. When you have completed the round of 9, you go back to the 21s and continue until the 5 mins is up. Same idea for the second AMRAP.

If volume is too high, we can keep the weight, and reduce the reps to 15-12-9 on the first, and 12-9-6 on the second AMRAP.

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