Friday, March 13, 2020

CrossFit Empire South – CrossFit

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

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Front Squat

On the 2:00 x 7 Sets:

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat
Record what you did for the last set of 12 reps

Metcon (Time)

“Power Wash”

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)
Your score today is the slower of the two rounds

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