Monday, April 20, 2020

CrossFit Empire South – CrossFit

“Make sure your worst enemy doesn’t live between your two ears.” -Laird Hamilton

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Death By Deadlifts

EMOM x 15

Begin with 1 rep the first min

2 reps the 2nd min

3 reps the 3rd min and so on through 15 reps on the 15th min.

50% of Deadlift 1RMax

Metcon (3 Rounds for reps)

“Wet Willy”

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Overhead Squats (95/65)

6 Hang Power Snatches (95/65)

-Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (115/85)

9 Overhead Squats (115/85)

6 Hang Power Snatches (115/85)

-Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:

1 Round:

12 Deadlifts (135/95)

9 Overhead Squats (135/95)

6 Hang Power Snatches (135/95)

-Max Calorie Row with Time Remaining
If we don’t have a barbell, we can perform:

-Odd Object Deadlifts

-Odd Object Goblet Squats

-Odd Object Ground to Overhead

-Max Shuttle Sprints (about 10m one way, 10m back) (count it as down is 1, back is 2, etc.)

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