Wednesday, March 11, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “Sometimes we’re tested not to show our weaknesses, but to discover our strengths.”

View Public Whiteboard

Beast Builder

On the 4:00 x 4 Rounds:

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

Metcon (AMRAP – Rounds and Reps)

“Bergeron Beep Test”

On the Minute For as Long as Possible: (20 min cut off)

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
The goal is to choose weights, rep schemes, and movement variations that allow for at least 10 rounds

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