7.20.18

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.

7.20.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

3: Metcon (No Measure)

Midline

Not For Time:

1:00 L-Sit Hold

2:00 D-Ball Hold (100/70)

:30 Second L-Sit Hold

1:00 D-Bal Hold (100/70)

:15 Second L-Sit Hold

:30s D-Bal Hold (100/70)
Either use the stones out back or a weighted Barbell

7.18.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (No Measure)

Snatch Primer

On the Minute x 7:

Snatch Pull

Hang Snatch High Pull

2 Hang Power Snatches

Perform between 40-50%

7.18.18

CrossFit Empirical – CrossFit

2: Metcon (No Measure)

Power Snatch

On the Minute x 9:

1 Snatch Pull

1 Low Hang Power Snatch

3: Metcon (Time)

OPEN & PERFORMANCE: Rx+

For Time:

200 Double Unders

1,500 Meter Row

100 Wallballs (20/14)

50/35 Calorie Bike

FITNESS: Rx

For Time:

400 Single Unders

1,500 Meter Row

100 Wallballs (14/10)

50/35 Calorie Bike
Longer chipper workout today. Athletes will move through each movement in order, choosing a weight on the medicine ball that they are capable of completing 30+ wallballs unbroken when fresh. Stagger by 5-6 minutes if short on machines. If unable to Bike, complete one of the following:

50/35 10 Meter Shuttle Runs

35/25 Calorie Row

07.18.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

30/60/90

4 Rounds:

30s KB Clean Press (single KB)

60s Plate OH Lunges

90s Dbl KB Complex: 1 swing + 1 clean + 1 Front Squat

(KB complex: continue to add 1 rep per move for the entire 90s. Rep scheme 1 + 1 + 1, 2 + 2 + 2, 3 + 3 + 3… etc)

1: Metcon (No Measure)

Tabata Core:

Plank Reach Out

Plank Step Out