CrossFit Empire South – CrossFit

Pausing Power Clean

In 12min build to Heavy Double. 2 Second Pause at the Knee.

Metcon (AMRAP – Rounds and Reps)

“20 For 7”

AMRAP 7:

20 Double Unders, 1 Power Clean (155/105) or (185/125)

20 Double Unders, 2 Power Cleans (155/105) or (185/125)

20 Double Unders, 3 Power Cleans (155/105) or (185/125)

….

Up by (1) Power Clean Until Finish

CrossFit Empire South – CrossFit

Metcon (Time)

“5.11”

Teams of 2

5 Rounds (25 Minute Cap):

100 Meter Plate Run

200 Meter Run

40 Plate Ground to Overhead

Partner 1 runs 100 meters with the plate, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one plate, split ground to overhead as desired.

CrossFit Empire South – CrossFit

Overhead Barbell Presses

6 Sets – Every 1:30

1 Strict Press + 3 TnG Push Presses + 5 Push Jerks

**90-100% of 1RM Strict Press

Metcon (AMRAP – Rounds and Reps)

“Stick Up”

AMRAP 20:

10 Thrusters (135/95)

15 Chest to Bar Pull-ups

20/15 Calorie Assault Bike / Row

CrossFit Empire South – CrossFit

Metcon (3 Rounds for reps)

“Triple Double”

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55) or Kettlebell Swings (70/53)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65) or Kettlebell Swings (70/53)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (115/80) or Kettlebell Swings (70/53)

4 Burpee Box Jump Overs (24/20)