Wednesday, April 1, 2020

CrossFit Empire South – CrossFit

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Strict Press

E2:00 x 5 Sets

3 reps with 5 second negative on each rep.

Start around 55-60% of 1RM. Build each set if feeling good, or stay at the same weight across.
If we don’t have a barbell, we can use dummbells, or we can get a backpack or small cooler, dog food bag, something we can take shoulder to overhead, and slowly lower back to the shoulder

Metcon (3 Rounds for reps)

“Fast Five”

AMRAP 5:

21/15 Calorie Assault Bike or Row

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike or Row

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike or Row

15 Toes to Bar

9 Front Squats (185/135)
If we don’t have a bike or row, we will do a 200m run or 2:00m run. For Toes to Bar, if we don’t have a pull-up rig, we can do either Toes to Kettlebell, Toes to Post on Front/Back Porch or regular V-Ups.

For front squats, if we only have light load for the barbell, keep the reps at 21 for all AMRAPs. If we don’t have a barbell, we can perfrom goblet squats with either DB, KB, Plate, or another Odd Object. If we have zero equipment, we will perform 21 jumping squats across each AMRAP.

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