CrossFit Empire South – CrossFit

We will host a Rope Climbing Clinic on Saturday, June 26th at 10:30am! Come and learn how to climb that rope!

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Metcon (Time)

“Ricky Stenhouse”

2 Sets For Time: (6 min time cap each set)

21-15-9

Wallballs (20/14) (10’/9′)

Calorie Assault Bike

-Rest 1:1 Between Sets-

Female Calorie Bike: 18-12-8

Row Option: 30/21/15

Female Row: 21/18/12

Southside Competitive Strength

E2:00 x 5 Sets of 2 Complexes

1 Snatch High Pull + 1 Squat Snatch

*Build in weight across sets

CrossFit Empire South – CrossFit

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Metcon (Time)

“US Capitol”

3 Sets:

12/10 Calorie Bike

50’ Handstand Walk

10 Bar Muscle Ups

12/10 Calorie Bike

3/2 Rope Climbs

50’ Handstand Walk

12/10 Calorie Bike

-Complete a set Every 10:00-

– Or –

3 Sets:

15/12 Calorie Row

100’ Farmer Carry (70s/50s)

15 Burpee to Target

15/12 Calorie Row

15 Strict Pull-Ups

100’ Farmer Carry (70s/50s)

15/12 Calorie Row

-Complete a set Every 10:00-
200m Run is also an option for either bike or row

CrossFit Empire South – CrossFit

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Metcon (Time)

“Mount Rushmore”

For Time: (16 min time cap)

30/24 Calorie Assault Bike or 42/34 Cal Row

-into-

42-30-18

Front Squats (115/85)

Toes to Bar

-into-

30/24 Calorie Assault Bike or 42/34 Cal Row

Bench Press

Bench Press

5 x 10

*Build in weight across sets *

E2:00

-into-

3 Rounds:

15 Barbell Curls

15 DB Tricep Extension (each side)

Southside Competitive Strength

Snatch Pull + High Pull + Snatch:

(1+1+1) @ 70% 1RM Snatch

(1+1+1) @ 75%

(1+1+1) @ 80%

*Rest 2 minutes between sets *

Burn! 12:00pm

3 Rounds For Time; Teams of 2: (40 min time cap)

400m Run

500m Row

32/20 Cal Bike

Partner 1 will run while partner 2 performs max distance farmers carry. When partner 1 gets back from run, Partner 2 runs while partner 1 take their place and picks up where they left off. This sequence continues for row and bike. Once through round 1, the kettlebell/dumbbell holds change going into round 2.

*Round 1: Max Farmer Carry Walk

*Round 2: Max OH Walk

*Round 3: Max Front Rack Wall Sit

CrossFit Empire South – CrossFit

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Metcon (Time)

“Air Force Ones”

Teams of 2

For Time: (18 min time cap)

300 Double Unders

60 HSPU

30 Deadlifts (225/155)

60 HSPU

300 Double Unders

Push Jerk

In 10 mins, build to a heavy 3 reps

Burn! 12:00pm

For Time:

3 Rounds: (30 min time cap)

500m Row

40 Tall Kneeling Shoulder Press

30 Weighted Hollow Rocks

20 Floor Presses

10 Tall Kneeling Bicep Curls

CrossFit Empire South – CrossFit

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Metcon (Time)

“Washington DC”

For Time: (10 min time cap)

30-20-10

Alternating Dumbbell Snatch (50/35) or Kettlebell Swings (53/35)

Burpee over Dumbbell/Kettlebell

Power Snatch

Power Snatch Waves:

3 @ 70% 1RM Power Snatch

2 @ 75%

1 @ 80%

* Rest 2:00 *

3 @ 75%

2 @ 80%

1 @ 85%

* Rest 2:00 *

1 @ 85+%

* Rest 1:00 *

1 @ 85+%