Tuesday, June 29, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“A Bug’s Life”

AMRAP 15:

15/12 Calorie Row

15 Burpee over Bar

15 Deadlift (185/125)

75 Double Unders

Clean Complex

Clean Deadlift to Mid Thigh + Clean + Jerk:

Every 1:30 x 4 Sets @ 85-95% 1RM Clean and Jerk

Deadlift to mid thigh and reset, do a clean and then do the jerk.

Southside Competitive Strength

Deadlift:

Every 1:30 x 4 Sets

3 reps building across all four sets

Burn! 12:00pm

AMRAP 10:

400m Run

30 Box Jumps

30 Wallballs

-Rest 5 min-

AMRAP 10:

5 Double Dumbbell Push Press

10 Double Dumbbell Squats

15 Double Dumbbell Bent Over Rows

-Rest 5 min-

AMRAP 10:

21 Double Dumbbell Cleans

15 Bench Or Ring Dips

9 Dumbbell Snatches

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s