Tuesday, February 25, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month.” -Theodore Roosevelt

View Public Whiteboard

Bench Press

E3:00 x 3 Sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Then

E2:00 x 3 Sets

Set 4: 1 rep @ 90%

Set 5: 1 rep @ 95%

Set 6: 1 rep @ 100/100+

Metcon (Weight)

“Black Rose”

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches
Build on Power Snatches each round. Score is weight of Power Snatches in last round.

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