Thursday, May 20, 2021

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“The Adjudicator”

AMRAP 10:

16 Alternating Front Rack Step Back Lunges (95/65)

12 Hang Power Cleans (95/65)

Hang Squat Snatch

E2:00 x 5 Sets

Set 1: 3 reps @ moderate load

Set 2 and 3: 2 reps @ moderate/heavy

Set 4 and 5: 1 rep building to heavy for the day

Southside Competitive Strength

Part 1:

E1:30 x 5 Sets

1 Clean Pull + 1 Squat Clean + 2 Push Jerk:

Work up in weight (moderate/heavy)

Part 2:

Every minute on the minute:

Deficit Clean Deadlift (4in) For Load:

4 Sets of 3 reps @ 95% 1RM Clean

Burn! 12:00pm

AMRAP 30: Team of 2

20 Synchro Dips

12 Tire Flips (split as needed)

20 Synchro Tire Jumps

12 Tire Flips (split as needed)

400m Run (together)

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