CrossFit Empire South – CrossFit

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Pausing Front Squat

E2:00 x 5 sets

1 Tempo Front Squat

1 Front Squat

*For Tempo Front Squat: 5 sec down, 3 sec pause in bottom

*Start @ 60% of 1RM Front Squat and build from there

Metcon (Time)

“Jack Daniel”

For Time: (20 min cut off)

1,000m Run

50 Thrusters (65/45)

30 C2B Pull Ups

C.E.

A.) Body Armor

3 Sets of:

9 Romanian Deadlifts

15 Weighted Glute

27 GHD Sit Ups

*Rest 2 mins between sets

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Walmart”

Teams of 3

AMRAP 30:

12/9 Calorie Bike or Row

10 Front Squats

5 Power Clean and Jerks

1st 6 Rounds: 95/65

2nd 6 Rounds: 115/85

3rd 6 Rounds: 135/95

4th 6 Rounds: 155/105

*Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

CrossFit Empire South – CrossFit

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Power Snatch Complex

E2MOM x 5 sets

Build To A Heavy Complex Of:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

*Must hold on to barbell during entire complex

Metcon (AMRAP – Rounds and Reps)

“Bartender”

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

RX: 115/85

RX+: 155/105

C.E.

“Midline”

4 Rounds Not For Time:

18 Banded Good Mornings

15 x 4 Count Flutter Kicks

12 Glute Bridges