1.16.19

CrossFit Empirical – CrossFit

2: Front Squat

1 Pausing Front Squat + 1 Front Squat

Build to a Heavy Complex

3 seconds in bottom

3: Metcon (Time)

OPEN – Rx+

3 Rounds

10 Chest-to-Bar Pull-ups

10 Front Squats (165/110)

10 Burpees

PERFORMANCE – Rx

3 Rounds

10 Pull-ups

10 Front Squats (165/110)

10 Burpees

FITNESS – Scaled

3 Rounds

10 Pull-ups

10 Front Squats (135/95)

10 Burpees

01.16.19 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

EMOM5:

10 RKB Swings (+2 each minute)

AMRAP3:

2 Rounds

10 KB Squat + High Pull

10 SKT

10 KB/DB Push Press

10 Trav Ape Steps (5R/5L)

10 RKB Swings

60s Rest

into

1 Mile Run

1.15.19

CrossFit Empirical – CrossFit

1: Bench Press

On the 2:00 x 5 Rounds

65% of Max Bench Press

2: Metcon (Time)

OPEN & PERFORMANCE – Rx+

75/50 Calorie Bike

125 Double Unders

2K Row

125 Double Unders

75/50 Calorie Bike

FITNESS – Rx

75/50 Calorie Bike

200 Single Unders

2K Row

200 Single Unders

75/50 Calorie Bike
Run in Heats so there are enough bikes

1.15.19 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Handstand Push-ups

Kipping Handstand Pushups

On the 2:00 x 5 Rounds

40% of Max Kipping Handstand Push-ups

50′ Front Rack Dumbbell Lunge

Athletes Build in Weight to a Heavy 50′ Distance.

3: Metcon (Time)

Midline

4 Rounds, Every 2 Minutes:

15 GHD Sit-Ups

Time Remaining: Max MB Hold (20)

No Rest Between Rounds. 8 Minute Running Clock.

1.14.19

CrossFit Empirical – CrossFit

1: Hang Power Clean (Heavy Set of 2)

3: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
FITNESS

(95/65)