CrossFit Empire South – CrossFit

Today is our Memorial Hero WOD Event for Officer Billy Clardy III. The workout will start at 9:00am, doors will open at 8:00am. Anyone and everyone is welcome. This will be rain or shine. Please come out and let’s show our support for our Huntsville community.

View Public Whiteboard

Metcon (Time)

“Agent Billy Clardy III”

Teams of 3; AMRAP 48:

400m Run

*then as many rounds of:

12 Overhead Plate Alternating Lunges

6 Burpees to a Plate

19 Plate Ground to Overhead

*This will be done while wearing a weight vest (20/14).

*RX for plate: 45/25
Partner A: Runs 400m

Partner B: Accumulating as many rounds of 12-6-19 as possible

Partner C: Rests

*When ‘A’ returns from run, ‘A’ will move to ‘B’ and pick up where ‘B’ left off. ‘B’ moves to ‘C’, and ‘C’ moves to ‘A’. Score is rounds and reps of 12-6-19.

*Weight vest represents the weight Officer Clardy carried through his career. AMRAP 48 represents his age. 12-6-19 represents day of passing. Overhead plate alternating lunges represents how he always put others above himself.

CrossFit Empire South – CrossFit

Weekly Mindset: “Our greatest weakness lies in giving up. The most certain way to succeed is to always try, one more time.” -Thomas Edison

View Public Whiteboard

3 Postion Pausing Squat Snatch

E2:00 x 5 Sets with a 2 sec pause at each position:

3 reps @ 55%
1st Pause: Right off the floor

2nd Pause: Top of the Knee

3rd Pause: Hip Pocket (Power Position)

https://youtu.be/JX6k50XJcFw

*Build in weight each set if you like

Metcon (Time)

“Blue Steel”

For Time: (30 min cut off)

3 Rounds

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps

800m Run

3 Rounds

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps

800m Run

3 Rounds

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps

CrossFit Empire South – CrossFit

Weekly Mindset: “Our greatest weakness lies in giving up. The most certain way to succeed is to always try, one more time.” -Thomas Edison

View Public Whiteboard

Metcon (Time)

“Goat Day”

or

“Tabata Core Thursday”

A.) Tabata Dumbbell/Kettlebell Side Bends

*20 sec work/10 sec rest

B.) “Pull Up Work”

E1:30 x 5 Sets:

5 Strict Pull Ups with 3 sec pause @ top of each rep.

*Let’s bring the reps down to 3 if 5 is too much. If we don’t have our strict pull ups, our scale will be an inverted row with a 3 sec pause at the top, either using the rings or a barbell as in this video.

https://youtu.be/KOaCM1HMwU0

C.) “Diane”

For Time: (12 min cut off)

21-15-9

Deadlift (225/155)

Handstand Push Ups

CrossFit Empire South – CrossFit

Weekly Mindset: “Our greatest weakness lies in giving up. The most certain way to succeed is to always try, one more time.” -Thomas Edison

View Public Whiteboard

Strict Press and Plate Raises

Strict Press

E1:30 x 4 Sets

6 reps @ 70%

-Then-

Bumper Plate Raises

E1:30 x 4 Sets

10 reps

https://youtu.be/hFo-LIkCozU

Metcon (5 Rounds for time)

“Four Loko”

On the 4:00 x 5 Rounds:

20/15 Cal Row

40 Double Unders

7 Front Squats

RX Barbell: (155/105)

RX+ Barbell: (185/125)
Score is slowest round.