CrossFit Empire South – CrossFit

New strength cycle begins October 4th!

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Metcon (Time)


For Time: (8 min time cap each set)


Alternating Dumbbell Snatch (50/35)

Burpee over Dumbbell


-Rest 5:00-

For Time:

45 Alternating Dumbbell Snatch (50/35)

45 Burpee over Dumbbell

45 Pull-ups


A.) Dumbbell Bench Press:

E2:00 x 4 Sets:

10 reps

*Build to a moderate weight and stay the same across all sets.

B.) Single Arm Standing Tricep Extension:

Every 1:30 x 4 Sets

Single Arm Standing Tricep Extension w/ band

12-15 reps

CrossFit Empire South – CrossFit

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Metcon (Time)

“Captain Boomerang”

For Time: (4 min time cap each set)

Teams of 2

5 sets (Each)

5 Power Clean and Jerks (135/95)

4 Power Clean and Jerks (155/105)

3 Power Clean and Jerks (185/135)

2 Power Clean and Jerks (205/145)

1 Power Clean and Jerk (225/155)

-Rest 1:1 between set –

Athletes will only use 1 bar with weights set safely on the side. Clips must always be on the bar when lifting at all times. Partner not lifting will adjust the weights while partner lifting rest between reps. Once the ladder is complete, the partner who just finished lifting should reset the weight back down to the start while the next partner prepares to lift.

Burn! 12:00pm

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

1 Mile Run Together

*Every 400m, perform 10 Synchro Burpees

200 Cal Bike Split

*Every 50 Calories, perform 10 Synchro Burpees