CrossFit Empirical – CrossFit

1.: Metcon (AMRAP – Reps)

OPEN & PERFORMANCE-Rx+

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

FITNESS-Rx

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run, Max Power Snatch (95/65)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters (75/55)
In the first 10 minute window, athletes will complete a 1 mile run. Following the mile run, they will complete as many clean and jerks as possible with the remaining time. If athletes best mile is above an 8:30, the mile run can be shortened to 1200 meters to allow for sufficient time on the barbell. Athletes will then rest for 3 minutes before completing the next 7 minute window. During this window, they will complete an 800 meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400 meter run and max thrusters in remaining time. The repetitions on the three barbell movement added up are the scores today. Athletes will change out weight and write scores up during rest periods. Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh. If unable to run, complete one of the following:

1 Mile:

160/115 Calorie Schwinn

115/80 Calorie Assault

2000/1600 Meter Row

8:30 Cap on All Movements

800 Meter Run:

80/56 Calorie Schwinn

56/40 Calorie Assault

1000/750 Meter Row

5 Minute Cap on All Movements

400 Meter Run:

40/28 Calorie Schwinn

28/20 Calorie Assault

500/400 Meter Row

2:30 Cap on All Movements