11.15.17 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

2: Metcon (No Measure)

Gymnastics Conditioning

1-2-3-4-5-6-7-8-9-10

Unbroken Chest to Bar Pull-Ups

Rest 2:00

10-9-8-7-6-5-4-3-2-1

Unbroken Toes to Bar

3: Metcon (No Measure)

Recovery Row

10 Minute Recovery Row

11.15.17 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

3min. Tabata

(each station)

Station 1:

DB Rows

Rotating Chest Press (from the floor)

Station 2:

Row

Station 3:

Kneeling DB Lateral Raise

Kneeling DB Bicep Curl

Station 4:

Burpees

Station 5:

Banded Vertical Tricep Ext.

Banded Horizontal Tricep Ext.

Station 6:

Bike

2: Metcon (No Measure)

2-3 rounds

10 MB Suit Cases

10 MB Leg Raises

10sec MB Hollow Hold
Modification:

No Medball

11.14.17

CrossFit Empirical – CrossFit

2: Power Snatch

OPEN & PERFORMANCE

On the Minute x 10

2 Power Snatches

2: Power Snatch

FITNESS

On the Minute x 10

4 Power Snatches

3: Metcon (Time)

OPEN & PERFORMANCE – Rx+

4 Rounds:

15 Power Snatches (75/55)

30 Double Unders

200 Meter Run

FITNESS – Rx

4 Rounds:

15 Power Snatches (55/35)

60 Single Unders

200 Meter Run

11.13.17

CrossFit Empirical – CrossFit

2: Back Squat

4 Rounds:

In a :30 Second Window:

Max reps @ 70%

Rest 2:30 between sets

3: Metcon (AMRAP – Rounds and Reps)

OPEN – Rx+

AMRAP 20:

10 Thrusters (135/95)

30 Calorie Bike

16 Chest to Bar Pull-Ups

PERFORMANCE – Rx

AMRAP 20:

10 Thrusters (115/80)

30 Calorie Bike

16 Chest to Bar Pull-Ups

FITNESS – Scaled

AMRAP 20:

10 Thrusters (95/65)

30 Calorie Bike

16 Pull-Ups