8.13.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: 3 position Snatch (5 Sets @ 65%)

2: Metcon (Weight)

Power Snatch + Squat Snatch

1 Complex On the 1:30 x 7 Sets:

Performed @ 75%

3: Pausing Snatch Pulls (5 Sets of 2 at 90%)

Pause 2 Seconds at Knee Level

4: Metcon (Weight)

Back Squat

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80%

6 Reps @ 72%

4 Reps @ 77%

2 Reps @ 82%

6 Reps @ 74%

4 Reps @ 79%

2 Reps @ 84%

All Sets completed On the 2:00
Record 84%

08.13.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

45s work / 15s rest

4 rounds:

Banded KB Squat to OH Press

Medball Mtn Climbers

Beast Row

Bike – Sprint

Dbl KB s/l deadlift

Traveling Ape

8.12.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

250 Meter Row

15 Push-ups
Simple couplet today of rowing and push-ups. The big focus here is making sure push-ups look flawless. We can bring the number of reps down or elevate the hands onto a box or a bench to accomplish that. Ideally this is a variation that they can complete in 1-2 sets per round.

The workout is scored rounds + reps, with every 50 meters on the rowing counting as one rep. Therefore, 20 repetitions total per round.

8.11.18

CrossFit Empirical – CrossFit

1: 31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Scaled:

8 Thrusters (95/65)

6 Rope Climbs

11 Box Jumps (24/20)

Use MBs

Rx – 20/14

Scaled – 14/10