CrossFit Empire South – CrossFit

“Thinking will not overcome fear, but action will.” – W. Clement Stone

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Power Clean

E3:00 x 3 sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

E2:00 x 3 sets

Set 5: 1 rep at 90%

Set 6: 1 rep at 95%

Set 7: 1 rep at 100/100+

Metcon (Time)

“Long Haul”

2 Rounds For Time: (30 min cut off)

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Box: 24/20

Dumbbell: 50/35

CrossFit Empire South – CrossFit

“Thinking will not overcome fear, but action will.” – W. Clement Stone

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Deadlift

E3:00 x 3 sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

THEN

E2:00 x 3 sets

Set 5: 1 rep @ 90%

Set 6: 1 rep @ 95%

Set 7: 1 rep @ 100/100+

Metcon (Time)

“Foot Locker”

For Time: (25 min cut off)

5 Rounds

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)

CrossFit Empire South – CrossFit

Today is our special Valentine’s Day WOD! Bring your special other OR just a friend for a free WOD!

WOD TBA Soon!

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Metcon (Time)

“Cupid’s Shuffle”

For Time; Teams of 2: (35 min cut off)

Buy-In: 30 Partner Burpees

Then 4 Rounds of:

50 Kettlebell Swings

50 Alternating Lunges

50 Sit-Ups

Cash-Out: 30 Partner Burpees
Teams will break up reps as needed. One will work while other performs a type of isometric hold. Once the “4 Rounds” begin, the kettlebell MUST stay off the ground for the entire 4 Rounds. 3 Burpee penalty for both athletes if the kettlebell is set on the ground!

Partner Burpees: Partner A holds a low plank while Partner B performs a burpee and jumps/steps over Partner A. Switch as needed.

https://youtu.be/Nglz6D0pJuY

Kettlebell Swings: Partner A performs Kettlebell Swings while Partner B hangs from Pull Up bar. Switch as needed.

https://youtu.be/RjkVdJaHdZk

Alternating Lunges: Partner A performs alternating lunges while Partner B holds the Kettlebell in a Waiter’s Hold. Switch as needed.

https://youtu.be/LHZdJXkw3tw

Sit-Ups: Partner A performs Sit Ups while Partner B holds bottom position of a goblet squat. Switch as needed.

https://youtu.be/PigXNhrjWOU