Friday, February 28, 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

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Strict Press

E3:00 x 3 Sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%


E2:00 x 3 Sets

1 rep @ 90%

1 rep @ 95%

1 rep @ 100/100+

Metcon (Time)


5 Rounds For Time: (15 min cut off)

Deadlift, 12 reps

Hang Power Clean, 9 reps

Push Jerk, 6 reps

RX: 155/105
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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