Tuesday, January 7, 2020

CrossFit Empire South – CrossFit

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

View Public Whiteboard

Bench Press

E1:30 x 9 Sets:

Set 1-3: 6 reps @ 65%

Set 4-6: 3 reps @ 75%

Set 7: 1 rep @ 80%

Set 8: 1 rep @ 85%

Set 9: 1 rep AHAP (as heavy as possible)

Metcon (AMRAP – Rounds and Reps)

“Zoolander”

AMRAP 15:

30 Double Unders

10 Power Cleans (155/105)

30 Double Unders

10 Lateral Barbell Burpees

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