CrossFit Empire South – CrossFit

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Overhead Squat Complex

E2:00 x 5 Sets:

-3 Snatch High Pulls

-4 Pausing Overhead Squats (2 second pause in the bottom)

*no bouncing out of the bottom

Metcon (AMRAP – Rounds and Reps)

“Outside the Box”

Teams of 2: AMRAP 30:

100m Run, 1 Burpee Box Jump

100m Run, 2 Burpee Box Jumps

100m Run, 3 Burpee Box Jumps

*1 partner works at a time.

Athlete A completes 100m Run, 1 Burpee Box Jump, then Athlete 2 completes 100m Run, 1 Burpee Box Jump, etc. until end of AMRAP.

CrossFit Empire South – CrossFit

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Tricep Triage

E3:00 x 3 Sets

-Supine Tricep Extension (Barbell or DB)

-Close Grip Bench Press x 8 reps @ 55-60%

-Push Ups to Failure

Metcon (3 Rounds for reps)

“Low Tide”

AMRAP 5:

Buy-In: 700m Row

Into

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Mins

AMRAP 5:

Buy-In: 500m Row

Into

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Mins

AMRAP 5:

Buy-In: 300m Row

Into

3 Squat Cleans (135/95)

25 Double Unders

CrossFit Empire South – CrossFit

We start our new strength cycle this week! Look ahead for the week, if you have your 1RMs from the previous 2 weeks, go ahead and have your percentages ready to go for class time. Get ready to get STRONG!!

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Back Squat

EMOM:

Min 1: 6 reps @ 70%

Min 2: 4 reps @ 76%

Min 3: 2 reps @ 82%

-Rest 3 mins-

Min 7: 6 @ 76%

Min 8: 4 @ 82%

Min 9: 2 @ 88%

-Rest 3 mins-

Min 13: 6 @ 82%

Min 14: 4 @ 88%

Min 15: 2 @ 94%

Metcon (AMRAP – Rounds and Reps)

“Flinstones”

AMRAP 20:

50 WBS (20/14) (10’/9’)

40/30 Cal Row or Bike

30 Toes to Bar

20 DB Snatches (50/35)