CrossFit Empirical – CrossFit

1.: Thruster (build to a heavy set of 4 from rack )

2.: Metcon (AMRAP – Reps)

OPEN- Rx+

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)

Minute 4: 15/12 Calorie Row or 50 m. run

PERFORMANCE- Rx

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches (75/55) + 7 Overhead Squats (75/55)

Minute 4: 15/12 Calorie Row or 50 m. run

FITNESS- scaled/ challengers

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (14/10) + 7 ring rows

Minute 2: 15 Box Jumps/step-ups (20 or lower)

Minute 3: 7 KB sumo deadlift high pull(22/18) + 7 russian KBS (22/18)

Minute 4: 12/9 Calorie Row

In this every minute on the minute workout, athletes will complete the listed work within one minute and rest the remainder of the minute before beginning the next movement. Athletes should choose weights and movement variations that allows them to complete the work work within at least :45-:50 seconds to allow for sufficient rest and transition time. If they are on the fence about the barbell weight, going lighter will likely help them hit the appropriate stimulus. Stagger athletes by two minutes if limited by number of rowers.