CrossFit Empire South – CrossFit

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Metcon (Time)

– RX –

For Time (20min Time Cap):

4 Legless Rope Climbs (15-ft.)

40 Alternating Single-Leg Squats

40 Alternating DB Snatches (50/35#)

3 Legless Rope Climbs

30 Alternating Single-Leg Squats

30 Alternating DB Snatches

2 Legless Rope Climbs

20 Alternating Single-Leg Squats

20 Alternating DB Snatches

1 Legless Rope Climbs

10 Alternating Single-Leg Squats

10 Alternating DB Snatches

– INTERMEDIATE –

For Time:

4 Rope Climbs (15-ft.)

20 Alternating Single-Leg Squats

40 Alternating DB Snatches (35/20#)

3 Rope Climbs

20 Alternating Single-Leg Squats

30 Alternating DB Snatches

2 Rope Climbs

10 Alternating Single-Leg Squats

20 Alternating DB Snatches

1 Rope Climbs

10 Alternating Single-Leg Squats

10 Alternating DB Snatches

– BEGINNER –

For Time:

15 Assisted Strict Pull-ups

20 Alternating Single-Leg Squats to a Box

40 Alternating DB Snatches (20/10#)

12 Assisted Strict Pull-ups

20 Alternating Single-Leg Squats to a Box

30 Alternating DB Snatches

9 Assisted Strict Pull-ups

10 Alternating Single-Leg Squats to a Box

20 Alternating DB Snatches

6 Assisted Strict Pull-ups

10 Alternating Single-Leg Squats to a Box

10 Alternating DB Snatches

Skills

Accumulate:

1:00 L-Sit Hold

50 Seated Leg-Lifts Over DB

Cool Down

3 Sets:

:30 Wrist Extension Stretch / Side

:30 Supine Snow Angel

Burn! 12:00pm

TBA

CrossFit Empire South – CrossFit

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Bench Press

9 Sets For Load: 5-5-3-3-3-1-1-1-1

Skills

2 Sets For Quality:

1:00 Top of Dip or Plank Hold

15 Single-Arm Ring Rows / Arm

1:00 Chin-Over-Bar Hold

15 Single-Arm Ring Rows / Arm

Cool Down

Accumulate:

1:00 Doorway Pec-Stretch / Side

1:00 PVC Cuban Press

Burn! 12:00pm

AMRAP 10:

8 Cal Bike

10 Single Arm Devil Press

12 Russian Twist w/DB (left + right = 1 rep)

-Rest 2 min-

AMRAP 10

60 Jump Rope (Singles)

10 Push Ups

15 Double DB Deadlifts

CrossFit Empire South – CrossFit

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Skills

3 Sets For Load:

10 Front Squats

– Rest 1:30 between sets

Metcon (Time)

– RX –

3 Rounds For Time (20min Time Cap):

800m Run

50 Deadlifts (95/65#)

– INTERMEDIATE –

3 Rounds For Time:

800m Run

50 Deadlifts (75/55#)

– BEGINNER –

3 Rounds For Time:

600m Run

25 Deadlifts (75/55#)

Cool Down

Accumulate:

1:00 Banded Hamstring Stretch / Side

1:00 Pigeon Stretch / Side

Burn! 12:00pm

2 Rounds For Time (30min cut off)

750m Row

15 Burpee Box Jump Overs

30 Cal Bike

15 Burpee Box Jump Overs

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Reps)

– RX –

On a 20:00 Clock For Reps:

From 0:00-8:00:

AMRAP 8:

Max Strict Presses (115/75#)

– Each time you break, perform 50 double unders

– Rest 4:00

From 12:00-20:00:

AMRAP 8:

Max Hang Power Cleans (205/145#)

– Each time you break, perform 30 squats

– INTERMEDIATE –

On a 20:00 Clock For Reps:

From 0:00-8:00:

AMRAP 8:

Max Strict Presses (95/65#)

– Each time you break, perform 50 double unders or 1:00 of attempts

– Rest 4:00

From 12:00-20:00

AMRAP 8:

Max Hang Power Cleans (155/105#)

– Each time you break, perform 30 squats

– BEGINNER –

On a 20:00 Clock For Reps:

From 0:00-8:00:

AMRAP 8:

Max Strict Presses (45/35#)

– Each time you break, perform 50 single unders

– Rest 4:00

From 12:00-20:00:

AMRAP 8:

Max Hang Power Cleans (75/55#)

– Each time you break, perform 30 squats

Cool Down

Accumulate:

1:00 Couch Stretch / Side

1:00 Lacrosse Ball Foot / Side