CrossFit Empire South – CrossFit

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Thruster

Build to a Heavy Set of 3 (from the ground)

E2:00 x 5

Set 1 moderate weight

Set 2 heavy weight

Set 3 heavier weight

Set 4 and 5 heavy as possible

*Set 1- start around 60% from 1RM Clean and Jerk

Metcon (Time)

“Chest Hair”

For Time: (20 min time cap)

25 Thrusters (95/65)

400 Meter Run

25 Chest to Bar Pull-ups

400 Meter Run

25 Thrusters (95/65)

C.E.

A.) Body Armor

10-8-6-4-2

Barbell Bench Press

After each set:

12 Lateral Box Step Ups (alternate)

12 Waiter Squats (alternate)

B.) Strict HSPUs

12 Sets For Time:

40% of Max Strict HSPUs

or

Strict HSPU Practice

CrossFit Empire South – CrossFit

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Hang Squat Snatch

E2:00 x 6

Build to a heavy single Hang Squat Snatch

Metcon (AMRAP – Rounds and Reps)

“High Heels”

AMRAP 9:

10 Hang Squat Snatches

30 DUs

RX: 75/55

RX+: 95/65

C.E.

A.) Back Squats

EMOM x 9

• 1 Pause Back Squat

• 1 Back Squat

*Pause 2s in bottom of first rep

Sets 1, 2, 3: 60%

Sets 4, 5, 6: 66%

Sets 7, 8, 9: 72%

B.) Gymnastic Conditioning

For Time: 50 Strict Pull Ups

* Every Break, perform 5 Strict Ring Dips

CrossFit Empire South – CrossFit

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Deadlifts

E2:00 x 5 set (10 mins total)

Set 1 – 6 reps at moderate weight

Set 2 – 3 reps at moderate/heavy weight

Set 3 – 1 rep at heaviest weight

Set 4 – 5 reps at heavy weight

Set 5 – 5 reps at heaviest weight for 5

*Using the heavy single in Set 3 to make the sets of 5 feel lighter. Set three should be the heaviest amount of weight on the bar for this portion.

Metcon (Time)

“Bane”

For Time: (20 min time cap)

40 Kipping Handstand Pushups

20 Ring Muscle-Ups

10 Rounds of “Macho Man”

*1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Jerks

(185/135)

C.E.

A.) Aerobic Capacity

2 Rounds, Not For Score:

300m Slower (2K + 20s)

300m Moderate (2K + 12s)

300m Fast (2K + 4s)

*2K + “X” is in relation to our /500m split during our best 2K Row.

No rest between rounds