Tuesday, November 2, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Weight)

-RX-

On a 27:00 Clock:

From 0:00-9:00:

EMOM 9:

1 Snatch

From 9:00-18:00:

EMOM 9:

1 Clean

From 18:00-27:00:

EMOM 9:

1 Deadlift

– Increase weight across all sets

-Intermediate-

On a 27:00 Clock:

From 0:00-9:00:

EMOM 9:

1 Snatch

From 9:00-18:00:

EMOM 9:

1 Clean

From 18:00-27:00:

EMOM 9:

1 Deadlift

– Increase weight across all sets.

-Beginner-

On a 27:00 Clock:

From 0:00-9:00:

EMOM 9:

1 Snatch

From 9:00-18:00:

EMOM 9:

1 Clean

From 18:00-27:00:

EMOM 9:

1 Deadlift

– Increase weight across all sets.

Cool Down

OPTIONAL STRETCHING

3 Sets:

:30 Couch Stretch / Side

:30 Sit-and-Reach Stretch

Burn! 12:00pm

For Time:

Buy In: 15 Man Makers

Then 21-15-9

-Chair/Bench Dips

-Weighted Step Ups

-KB Swings/DB Swings

Cash Out: 15 Man Makers

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