Wednesday, April 15, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “It’s okay to look at the past and the future, just don’t stare.”

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Deadlift

Deadlift for load: E2MOM

#1: 10 reps @ 60%

#2: 8 reps @ 65%

#3: 6 reps @ 70%

#4: 4 reps @ 80%

#5: 2 reps @ 90%

#6: 10 reps @ 65%
If we don’t have enough weight to build each set, stay at one weight at 75% or less for 5 reps across sets

If we don’t have a barbell, let’s find something heavy to lift off the floor for 10 reps each set

Metcon (3 Rounds for reps)

“Frank the Tank”

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
*If we do not have a wallball, we can perform:

-Empty Barbell Thrusters

-Double or Single DB Thrusters

-Double or single KB thrusters

-Odd Object Thrusters

*For deadlift, if we don’t have enough weight to build each round, stay at 12 reps across all three AMRAPs.

If we don’t have a barbell for deadlifts, find a heavy odd object and we will perform 12 deadlifts each AMRAP with it. This can be one end of your couch, big bag of dog food, etc.

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