11.18.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400 Meter Run

12 Box Jumps (24/20)

21 AbMat Sit-Ups

11.17.18

CrossFit Empirical – CrossFit

2: Metcon (Time)

OPEN & PERFORMANCE – Rx+

Teams of 3

5 Rounds (30 Minute Cap):

100/70 Calorie Bike

50 Deadlifts

40 Hang Power Cleans

30 Push Jerks

Round 1: 95/65

Round 2: 115/80

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115

FITNESS – Rx

Round 1: 65/45

Round 2: 75/55

Round 3: 95/65

Round 4: 105/75

Round 5: 115/80

11.17.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (Time)

Rope Climb Conditioning

For Time:

5 Rope Climbs, 15/12 Calorie Bike

4 Rope Climbs, 15/12 Calorie Bike

3 Rope Climbs, 15/12 Calorie Bike

2 Rope Climbs, 15/12 Calorie Assault Bike

1 Rope Climb, 15/12 Calorie Bike

11.16.18

CrossFit Empirical – CrossFit

1: Deadlift

Deadlift

9 Sets Total:

3×3 at 72%

3×3 at 77%

3×3 at 82%

Record 82%

3: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 18:

5 Round Buy-In:

200 Meter Run

10 Overhead Squats (95/65)

In Time Remaining:

Max Rounds “Cindy”

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

FITNESS – Rx

Overhead Squats (65/45)

11.16.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

800m Run

40 RKB Swings

20 Russian Twists

30 KB Goblet Squats

20 Russian Twists

20 Dbl KB Clean

20 Russian Twists

10 KB/DB Strict Press

20 Russian Twists