CrossFit Empire South – CrossFit

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Clean Clomplex

E1:30 x 5 Sets

Power Clean + Hang Clean + Clean:

– 2 sets x 1+1+1 reps @ 70% 1 RM clean

– 3 sets x 1+1+1 reps @ 75% 1 RM clean

Metcon (Time)

“The Rescue”

For Time: (18 min cut off)

Teams of 2

20 Deadlifts (135/95)

30 Hand Stand Push Ups

20 Deadlifts (185/125)

30 Hand Stand Push Ups

20 Deadlifts (225/155)

30 Hand Stand Push Ups

20 Deadlifts (275/185)

30 Hand Stand Push Ups

20 Deadlifts (315/205)

30 Hand Stand Push Ups

Burn! 12:00pm

AMRAP 17:

300m Row

100ft. Left Hand OH Kbell Carry

5-10-15-20-25… Wallball Slams

100ft. Right Hand OH Kbell Carry

5-10-15-20-25… Kettlebell Swings

CrossFit Empire South – CrossFit

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Warm-up (No Measure)

“Tabata Core”

20s Work/10s Rest 8 Rounds of:

Hollow Rocks

Metcon (3 Rounds for time)

“The Gunslinger”

EMOM x 10 min

200/175m Row

– Rest 2:00 –

EMOM x 10 min

5 Power Snatch (115/80)

* Weight must be Touch and Go

– rest 2:00 –

EMOM x 10 min

10 Bar facing Burpees

(Masters 45+)

175/150M Row

5 Power Snatches @ (95/65)

8 Bar Facing Burpees

*Same time duration as above

Burn! 12:00pm

Buy In: 1 Mile Run

-into-

AMRAP 15:

3, 6, 9, 12, 15…

Goblet Squats

Sit Ups

KB/DB Deadlifts

Burpees

CrossFit Empire South – CrossFit

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Snatch Complex

E1:30 x 5 Sets

Power Snatch + Hang Squat Snatch + Squat Snatch

– 2 sets x 1+1+1 reps @ 70% 1RM snatch

– 3 sets x 1+1+1 reps @ 75% 1RM snatch
You may drop barbell between reps

Metcon (Time)

“This is the Way”

For Time: (10 min time cap)

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (53/35)

30 double unders

(Masters 45+)

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (35/26)

30 double unders

After Party!

Accessory:

3-way wrist stretch – 30 sec each

-Hands and knees – palms down/fingers forward

-Hands and knees – palms down/fingers towards body

-Hand and knees – palms up/fingers towards body

1 min pigeon pose (each side)

Burn! 12:00pm

2 Rounds For Time: (30 min cut off)

750m Row

15 Burpee Box Jump Overs

30 Cal Bike

15 Burpee Box Jump Overs

CrossFit Empire South – CrossFit

Our strength cycle is from “Burgner Strength” We are continuing this week, percentages are a little heavier than last.

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Metcon (4 Rounds for time)

“The Mandalorian”

Every 10:00 x 4 Sets

15/12 Cal. Assault Bike or 250m Row or 200m Run

9 Thrusters (95/65)

15/12 Cal. Assault Bike or 250m Row or 200m Run

9 Thrusters (95/65)

15/12 Cal. Assault Bike or 250m Row or 200m Run

9 Thrusters (95/65)

(Masters 45+)

Every 10:00 x 4 Sets

12/10 Cal. Assault Bike or 200m Row or 150m Run

9 Thrusters (75/55)

12/10 Cal. Assault Bike or 200m Row or 150m Run

9 Thrusters (75/55)

12/10 Cal. Assault Bike or 200m Row or 150m Run

9 Thrusters (75/55)
Score is slowest time of all rounds