Tuesday, December 8, 2020

CrossFit Empire South – CrossFit

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Back Squat

E2:00 x 3 Sets

Set 1: 5 reps @ 75%

Set 2: 3 reps @ 85%

Set 3: 1+ reps @ 95%

(last set, minimum of 1 rep, but if you have more in the tank, go for it!)
This is not a 1 rep max, we will be maxing out on this lift in a couple of weeks, so get pumped!

Metcon (Time)

For Time: (10 min time cap)

30 Power Snatches (135/95)

* Every time you break perform 50 double unders *
*Scaling option 1

For Time:

30 Power Snatches (95/65)

* Every time you break perform 35 double unders *

* Scaling option 2

For Time:

100 Alternating Dumbbell Snatches (50/35)

* Every time you break perform 50 Single Unders *

Burn! 12:00pm

For Time: (30 min time cap)

1000m Row

-into-

4 Rounds of:

10 Sit Ups

10 Air Sqauts

10 Dumbbell Snatches

-into-

500m Row

-into-

4 Rounds of:

10 Alternating V-Ups or Knee Tucks

10 Alternating Lunges

10 Dumbbell Hang Clean and Jerks

-into-

1000m Row

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