CrossFit Empire South – CrossFit

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Power Snatch

On the 2:00 x 5 Sets:

1 Snatch Pull

1 Snatch High Pull

2 Power Snatches

Set #1 – 50% of 1RM Snatch

Set #2 – 55%

Sets #3+4+5 – 60-65%
Snatch Pull – Big shrug, but arms stay extended

Snatch High Pull – Arms bend (bar to about heart level, high and wide elbows)

We do not need to hold onto the bar throughout

Metcon (Time)

“Hurricane”

3 Rounds For Time:

800 Meter Run

21 Power Snatches (115/85)

CrossFit Empire South – CrossFit

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Metcon (Time)

“Kalsnew”

For Time: (30 min cut off)

100 Alternating Dumbbell Clean and Jerks

*On the Minute: 5 Burpees Over Dumbbell

https://youtu.be/QWqNunZUUzg
If we don’t have a dumbbell but we have a barbell, let’s do empty barbell clean and jerks. If we have a kettlebell, let’s perform hang kettlebell clean and jerks. If zero equipment, let’s do odd object ground to overhead.

Metcon (No Measure)

Burn! 12:00pm

EMOM x 16

Min 1 : 45s of Cross-Body V-Ups

Min 2: 45s of Bent Over Rows

Min 3: 45s of Lateral Shoot Throughs https://youtu.be/2ou1uKCiqMc

Min 4: 45s of Alternating Jumping Lunges

Rest 2 mins

Then

AMRAP 10:

Ascending Ladder 10-20-30-40…

-Mountain Climbers

-Step Ups on Box or Step

CrossFit Empire South – CrossFit

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Metcon (5 Rounds for reps)

A.) Tabata Core Thursday!

20s work/10s rest for 8 rounds of:

Even rounds: Hollow Rocks

Odd rounds: Sit Ups

B.) “The Chief”

AMRAP 3:

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

Rest 1 Min

Repeat this sequence for a total of 5 rounds
After each 3 min cycle, start over. Score is total rounds and reps of each AMRAP.

If we do not have a barbell, we can perform an odd object to shoulder. If we have dumbbells, we can use dumbbells for Power Cleans.

CrossFit Empire South – CrossFit

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Strict Press

E2:00 x 5 Sets

3 reps with 5 second negative on each rep.

Start around 55-60% of 1RM. Build each set if feeling good, or stay at the same weight across.
If we don’t have a barbell, we can use dummbells, or we can get a backpack or small cooler, dog food bag, something we can take shoulder to overhead, and slowly lower back to the shoulder

Metcon (3 Rounds for reps)

“Fast Five”

AMRAP 5:

21/15 Calorie Assault Bike or Row

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike or Row

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike or Row

15 Toes to Bar

9 Front Squats (185/135)
If we don’t have a bike or row, we will do a 200m run or 2:00m run. For Toes to Bar, if we don’t have a pull-up rig, we can do either Toes to Kettlebell, Toes to Post on Front/Back Porch or regular V-Ups.

For front squats, if we only have light load for the barbell, keep the reps at 21 for all AMRAPs. If we don’t have a barbell, we can perfrom goblet squats with either DB, KB, Plate, or another Odd Object. If we have zero equipment, we will perform 21 jumping squats across each AMRAP.

CrossFit Empire South – CrossFit

WIll be posted soon

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Deadlift

Deadlift for load: E2MOM x 5 sets @60% of 1RM

Each rep has a 3 sec pause at the knee, 3 sec pause at the waist, 3 sec pause at the knee on the descent.

#1: 5 reps

#2: 5 reps

#3: 5 reps

#4: 5 reps

#5: 5 reps

If no equipment is available use one end of a couch to lift or a heavy unmovable object (you car) and perform a 10 second isometric pull. Set up in good deadlift position with stable grip on bumper and at 3,2,1,GO….. lift as strongly as possible for 10 seconds and then slowly release the tension. This will be repeated E2MOM for 5 sets.

Metcon (Time)

“Go Fish”

For Time: (20 min time cap)

1,000 Meter Row or 800m run

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

Deadlifts: Dumbbells or Kettlebells may be used in the absence of a barbell. If no equipment is available use an odd object (stand at one end of the couch and lift, fill a cooler with weight and lift, landscaping stones, etc)

Standard burpees are acceptable if no barbell

Push Jerks: Dumbbells or Kettlebells may be used in the absence of a barbell. Odd Object press or push press may be substituted if needed.

If weight is limited and very light, add a fourth round to the workout. Time cap remains the same.

Metcon (AMRAP – Rounds and Reps)

“Burn 12:00pm!”

AMRAP 20:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees

https://youtu.be/tMLejzMquzY

Rest 2 mins

Then-

Reverse Tabata of: (10s work/20s rest)

Push Ups

dierctly into

Reverse Tabata of:

Side Plank Holds