CrossFit Empire South – CrossFit

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Bench Press

Bench Press for load: E2MOM x 5 sets 70% of 1RM

#1: 8 reps

#2: 8 reps

#3: 8 reps

#4: 8 reps

#5: 8 reps

If limited on weight increase reps to 12 or 16 reps

Dumbbells may be used if no barbell

If no equipment, perform Push-ups instead.

5 sets at 70% of max reps E2MOM

Metcon (Time)

“Layup”

For time: (24 min time cap)

“Annie”

50-40-30-20-10:

– Double Unders

or Singles 75-60-45-30-20 or Penguin claps if no rope 50-40-30-20-10

– AbMat Sit-ups / Regular sit-ups if no AbMat

Directly Into…

5-10-15-20-25:

– Kettlebell Swings (53/35)

or Odd Object Swing (see notes

below)

– Wallballs (20/14)

or Thrusters w/Barbell, Dumbbell, or Odd

Object

note: Kettlebell swings – if you have several plastic bags from Target, Publix, Kroger, etc place them inside one another to create strength and then fill with anything to create weight. Swing the weight by holding the handles and go as high as possible without the bag collapsing. Small backpacks, reusable shopping bags, pillow cases, etc will work.

CrossFit Empire South – CrossFit

Weekly Mindset: Perseverance- The persistence in doing something despite difficulty or delay in achieving success.

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Metcon (Time)

“SeaWorld”

3 Rounds For Time: (30 Minute Time Cap):

25 Power Snatches (75/55)

10 Power Clean and Jerks*

1,000 Meter Row or 800m Run

Weight For Power Clean and Jerks:

Round 1: 135/95

Round 2: 155/105

Round 3: 185/135

CrossFit Empire South – CrossFit

Weekly Mindset: Perseverance- The persistence in doing something despite difficulty or delay in achieving success.

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Overhead Squat

E2:00 x 5 sets

Each complex consists of 2 reps with a 3 second pause in the bottom followed by 3 reps without a pause. Focus of depth and weight distribution across the entire foot (big toe, little toe, heel).

Build to a heavy set of 5 reps

Barbell comes from the rack.

Metcon (AMRAP – Rounds and Reps)

“T-Mobile”

AMRAP 15:

5 Bar Muscle-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

CrossFit Empire South – CrossFit

Weekly Mindset: Perseverance- The persistence in doing something despite difficulty or delay in achieving success.

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Clean Complex

E2:00 x 6 sets

Eat set consists of 2 Power Cleans followed by 1 squat clean.

Set 1: 50% of Power Clean 1RM

Set 2: 55%

Set 3: 60%

Set 4: 65%

Set 5: 70%

Set 6: As heavy as possible

Metcon (AMRAP – Reps)

“Loose Cannon”

3 Rounds For Total Reps:

3 Minute Calorie Row

2 Minute Calorie Bike or Rig to Rig Shuttle Sprints

1 Minute AbMat Sit-ups

Rest 2 Minutes Between Rounds

CrossFit Empire South – CrossFit

Weekly Mindset: Perseverance- The persistence in doing something despite difficulty or delay in achieving success.

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Metcon (Time)

“Dirty 30”

For Time: (30 min time cap)

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/85)

30 Toes to Bar

30 Push Press (115/85)

30 Deadlifts (115/85)

30 Wallballs (20/14)

30 Burpees

30 Double Unders