12.8.18

CrossFit Empirical – CrossFit

2: Metcon (AMRAP – Reps)

OPEN & PERFORMANCE – Rx+

5 Rounds (In a 4 Minute Window):

400 Meter Run

1 Round of “Cindy”

Max Squat Cleans (135/95)

2 Minutes Rest Between Rounds.

FITNESS – Rx

Squat Cleans (95/65)
Stimulus wise, we are looking for a barbell that allows 10+ repetitions unbroken, when completely fresh.

12.07.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

3 Rounds:

20 Alt DB Snatch

10 KB Suitcase Squat (5R/5L)

20 V-ups

10 DB Front + Lat Raise

20 Shin Hugs

10 Pushups

into:

1 Mile Run

12.7.18

CrossFit Empirical – CrossFit

1: Snatch

Snatch Complex

5 Sets:

1 Snatch Pull

1 High Hang Squat Snatch (Pockets)

1 Hang Squat Snatch (Knees)

1 Low Hang Squat Snatch (Shin, but not floor)

(of 1RM Snatch)

Set 1: 60%

Set 2: 65%

Set 3: 70%

Sets 4&5: 75-80%

*Beginners stay in Power position

3: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

FITNESS – Rx

AMRAP 20:

20 Wallballs (14/10)

20 Power Snatches (55/35)

20 Box Jumps (24/20)

20 Push Presses (55/35)

20/14 Calorie Row

12.7.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Front Squat

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

12.05.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

On the Minute x 18 (3 Rounds)

Min 1: 15 Wall Balls

Min 2: 12 DKB Deadlifts

Min 3: 9 DKB Push Press

Min 4: 6 KB Swings

Min 5: 3 Wall Walks

Min 6: Rest

Tabata Core:

V-ups