CrossFit Empire South – CrossFit

Weekly Mindset: Push harder than yesterday if you want a different tomorrow.

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500m Row (Time)

For Time:

500m Row

Metcon (Time)

“Space Cadet”

For Time: (20 min cut off)

21-18-15-12-9-6-3:

Wallballs (20/14)

200 Meter Run

Burn! 12:00pm

Running

EMOM x 8

100m Sprints

E1:30 x 5

200m Run

E3:00 x 3

400m Run

Finisher:

Run 800m

CrossFit Empire South – CrossFit

Weekly Mindset: Push harder than yesterday if you want a different tomorrow.

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Power Clean and Jerk

E2:00 x 5 Sets

Build to a heavy power clean and jerk (jerk is a push jerk)

Set 1: 3 reps

Set 2: 2 reps

Set 3: 2 reps

Set 4: 1 rep

Set 5: 1 rep

Metcon (AMRAP – Rounds and Reps)

“Base Camp”

AMRAP 15:

1 Round of “Strict Cindy”

1 Power Clean and Jerks

1 Round of “Strict Cindy”

2 Power Clean and Jerks

1 Round of “Strict Cindy”

3 Power Clean and Jerks



Add (1) Power Clean and Jerk Per Round

RX: 155/105

Master’s RX: 95/65

CrossFit Empire South – CrossFit

Weekly Mindset: “I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” -Jimmy Dean

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Snatch Complex

In 10 mins, build to a heavy complex of:

-1 Power Snatch

-1 Overhead Squat

-1 Hang Squat Snatch

Metcon (Time)

“eHarmony”

For Time: (20 min cutt off)

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

On the Minute: 5 Burpees

Barbell: 95/65

Burn! 12:00pm

AMRAP 5

Max Burpee Box Step Ups

Rest 2 mins

AMRAP 5

Max Wallball Thrusters

Rest 2 mins

AMRAP 5

Max Sit Ups

Rest 2 mins

AMRAP 5

Max Shuttle Sprints

Rest 2 mins

AMRAP 5

Max Single Arm Devil’s Press

CrossFit Empire South – CrossFit

Weekly Mindset: “I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” -Jimmy Dean

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Tabata Core!

Double Tabata

40s work, 20s rest for 4 Rounds of:

-Kettlebell Russian Twist

-Laying Windshield Wipers

Metcon (Time)

“Reverse Psychology”

5 Rounds For Time:

30 Reverse Lunges

200m Run

10 Toes to Bar

Burn! 12:00pm

For Time:

4 Rounds For Time:

25 Kettlebell Swings

50′ KB Front Rack Walking Lunge

25 Goblet Thrusters

50′ KB Front Rack Walking Lunge

Rest 2 Mins

Then perform 100 Mountain Climbers