CrossFit Empirical – CrossFit

1: Metcon (Weight)

Squat Clean

On the Minute x 12 (3 Rounds):

Minute 1: 3 Reps @ 70%

Minute 2: 2 Reps @ 75%

Minute 3: 1 Rep @ 80-86%

Minute 4: Rest

*Record 1 Rep
Scale: Power Clean

2: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE: Rx+

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

FITNESS: Rx

Power Cleans (115/80)

Power Cleans (95/65)

Power Cleans (75/55)
Bringing the intensity with a quick interval work today. Looking for all athletes to get to the burpee box jump overs on each round. We can adjust weights or reps as necessary to accomplish that. If athletes finish the burpee box jump overs, they will head back to the rower. The weights on the barbell get lighter each round. These should be weights that athletes could complete at least 15, 20, and 25 reps unbroken respectively.