CrossFit Empirical – CrossFit

1.: Hang Power Clean (4 sets of 2 @70%)

hang power clean from above the knee.

2.: Metcon (Time)

OPEN & PERFORMANCE- Rx+

For Time:

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

FITNESS- Rx

100-80-60-40-20: single unders

deadlifts (105/75)

The workout flows from double unders to abmat sit-ups to deadlifts. Athletes will begin by completing 100 double unders, then 50 abmat sit-ups, and 25 deadlifts. They will then start back at 80 double unders and move through in that order until completion. Choosing a weight on the barbell that athletes are capable of completing 25+ repetitions unbroken and a variation and/or rep number on the rope that they can perform 50+ repetitions unbroken will help them hit the appropriate stimulus for this workout.