CrossFit Empire South – CrossFit

It’s PR Week! Everyday, now through Thanksgiving Week, we are testing our strength, so make sure you are here and ready to lift!

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Bench Press

In E2:00 x 7 Sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Set 4: 1 rep @ 90%

Set 5: 1 rep @ 95%

Set 6: 1 rep @ 100%

Set 7: 1 rep @ 110%

Metcon (AMRAP – Rounds and Reps)

“Double Jointed”

AMRAP 16:

15 Overhead Squats

30 Double Unders

15 Deadlifts

30 Double Unders

RX: 95/65

After Party!

3 “Giant Sets”:

30 GHD Sit-Ups

15 Double Kettlebell Deadlifts

50′ Double Kettlebell Front Rack Walking Lunge

Rest 2:00 between sets.

CrossFit Empire South – CrossFit

It’s PR Week! Everyday, now through Thanksgiving Week, we are testing our strength, so make sure you are here and ready to lift!

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Back Squat

In E2:00 x 7 Sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Set 4: 1 rep @ 90%

Set 5: 1 rep @ 95%

Set 6: 1 rep @ 100%

Set 7: 1 rep @ 110%

Metcon (AMRAP – Rounds and Reps)

“Sea Horse”

AMRAP 20:

800m Row

400m Run

20 Burpees

After Party!

Not For Time:

50′ Handstand Walk, 150′ Farmers’ Carry

50′ Handstand Walk, 100′ Farmers’ Carry

50′ Handstand Walk, 50′ Farmers’ Carry

50′ Handstand Walk, 100′ Farmers’ Carry

50′ Handstand Walk, 150′ Farmers’ Carry

CrossFit Empire South – CrossFit

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Oly Complex

E2:00 x 5 Sets:

Build To A Heavy Complex Of-

3 Power Cleans

3 Front Squats

3 Push Jerks

*Start at 60% of 1RM Clean and Jerk and build from there

Metcon (AMRAP – Rounds and Reps)

“Randy Savage”

AMRAP 12:

3 Rounds of Macho Man (135/95)

15 Toes to Bar

*1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

After Party!

3 Giant Sets:

10 DB Bench Press

25 Banded Pull Aparts

10 DB Stiff Legged Deadlifts

25 Abmat Sit Ups

CrossFit Empire South – CrossFit

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Metcon (3 Rounds for reps)

“4th Down”

Partner WOD: Partners alternate each 4 minute round. Only one works at a time.

AMRAP 4: Partner 1

21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Partner 1 Rest 4 Minutes

Partner 2 Does Round 1, continue same pattern for remainder of WOD.

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)