Monday, October 11, 2021

CrossFit Empire South – CrossFit

We will have our rowing clinic this Saturday at 1030am!

View Public Whiteboard

Hang Squat Clean

Build to a 1RM Hang Squat Clean

Metcon

211011

– RX –

8 Rounds For Reps:

:20 Muscle-ups

– Rest :10

:20 Clean & Jerks (135/95#)

– Rest :10

– INTERMEDIATE –

8 Rounds For Reps:

:20 Muscle-up Transitions

– Rest :10

:20 Clean & Jerks (95/65#)

– Rest :10

– BEGINNER –

8 Rounds For Reps:

:20 Muscle-up Transitions

– Rest :10

:20 Clean & Jerks (75/55#)

– Rest :10

Cool Down

3Sets

20 Banded Pull Aparts

:30 Wrist Extension Stretch/Arm

-Work Your Weakness-

Below is this week’s Work Your Weakness. You can perform these workouts at any point during the week!

-Strength 1-

5 Sets:

:30 Ring Support Hold

:30 Top-of-Pull-up Hold

:30 Wall Sit

-Skill 1-

EMOM 12

Minute 1 | :30 Shoulder Taps in Plank

Minute 2 | :30 Handstand Hold

-Stamina 1-

10 Sets for Calories

:30 Feet Only

:30 Arms Only

:30 Arms and Legs

-Use Assault Bike

-Stamina 2-

12 Sets Bike, Row, or Ski for Distance:

:45 Slow Pace

:15 Fast Pace

– Maintain the same “slow” pace

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