CrossFit Empire South – CrossFit

Metcon (Time)

“Waterproof”

For Time: (30min cutoff)

21 – 15 – 9

Row Calories (Women: 15-10-5)

Back Squats (95/65)

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees over Bar

Thrusters (95/65)

C.E.

25:00 Effort on the Assault Bike/Runner

*On the 5:00, 10:00, 15:00 and 20:00 –¬†perform¬†20 GHD Sit-Ups*

CrossFit Empire South – CrossFit

Happy Valentine’s Day! Bring your other half and come WOD!

Metcon (Time)

“Tough Love”

4 Rounds – Teams of 2:

40 Kettlebell Swings (53/35) *One person hangs from pull-up bar*

40 AbMat Sit-ups *One person holds seated L-sit*

40 Wallballs (20/14) *One person holds wall sit*

C.E.

Spend 10-15min working with 2 progression drills for Handstand Walking

CrossFit Empire South – CrossFit

Push Jerk

In 12min, build to a heavy Pausing Push Jerk

1) Pause 2s in the Dip

2) Pause 2s in the Catch

Metcon (AMRAP – Rounds and Reps)

“Squeaky Wheel”

AMRAP 15:

60 Double Unders

20/15 Calorie Assault Bike

50′ Handstand Walk or 1:00 Handstand Hold

10 Push Jerks (165/110)

C.E.

5 Supersets:

5-4-3-2-1: Heavy Deadlifts

After each set:

10 Dumbbell Bench Press

15 Weighted AbMat Sit-Ups

*Rest 2min after each set*

CrossFit Empire South – CrossFit

View Public Whiteboard

Power Clean

Spend 12min building to a heavy 3-Position Power Clean

1) Mid Thigh

2) Top of Knee

3) Floor

*This is performed without putting the barbell down.*

Metcon (AMRAP – Rounds and Reps)

“Top Heavy”

AMRAP 18:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups

C.E.

Rowing:

On the 0:00… 21/16 Calorie Row

On the 1:30 – 18/14 Calorie Row

On the 3:00 – 15/12 Calorie Row

On the 5:00… 21/16 Calorie Row

On the 6:30 – 18/14 Calorie Row

On the 8:00 – 15/12 Calorie Row

On the 10:00… 21/16 Calorie Row

On the 11:30 – 18/14 Calorie Row

On the 13:00 – 15/12 Calorie Row

CrossFit Empire South – CrossFit

Test

1 Min Max Cal Assault Bike

Metcon (6 Rounds for time)

“Shut Down”

On the 4:00 x 6 Rounds:

12 Dumbbell Power Snatches (50/35) or Barbell Snatches (75/55)

12 Burpees Over Dumbbell/Barbell

12 x 10 Meter Shuttles

*Score is Slowest Round*

C.E.

Spend 10-15min working with 2 progression drills for Ring MUs