CrossFit Empire South – CrossFit

View Public Whiteboard

Stamina Pull Ups

E2:00 x 5 Sets

Sets 1,2: 60% of Max Unbroken Pull Ups

Sets 3,4: 50%

Set 5: 40%
This is to be completed as butterfly, kipping, banded, ring rows, ect. If we don’t know our max unbroken pull ups, we will put a number to hit for the first set, and go down from there.

Metcon (5 Rounds for weight)

“Body Slam”

Every 4:00 x 5 Sets:

25 Abmat Sit Ups

15 Kettlebell Swings (53/35)

5 Push Press
Build in weight on the Push Press every round. Start first round around 75% of 1RM Strict Press. Score is weight for the last round of 5 Push Press.

CrossFit Empire South – CrossFit

View Public Whiteboard

Bench Press

E1:30 x 9 Sets

Sets 1,2,3: 6 reps @ 65%

Sets 4,5,6: 3 reps @ 75%

Set 7: 1 rep @ 80%

Set 8: 1 rep @ 85%

Set 9: 1 rep @ 90%

Metcon (3 Rounds for reps)

“Lead Foot”

AMRAP 4:

27/21 Cal Row

27 Burpees

27 Chest to Bar Pull Ups

-Rest 4 Min-

AMRAP 4:

21/15 Cal Row

21 Burpees

21 Toes to Bar

-Rest 4 Min-

AMRAP 4:

15/9 Cal Row

15 Burpees

15 Pull Ups

CrossFit Empire South – CrossFit

View Public Whiteboard

Thruster

Teams of 3:

In 15 mins, each athlete finds a heavy 3 rep thruster from the ground

*First rep may be a squat clean into a thruster

*Score is total weight of team

Metcon (AMRAP – Rounds and Reps)

“Hot and Heavy”

Teams of 3: AMRAP 30:

60 Cal Row

50 Pull-Ups

40 Power Cleans

30 Thrusters

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115