10.17.18

CrossFit Empirical – CrossFit

4: Bench Press

5 Supersets:

6 Tempo Chest to Bar Pull-Ups

9 Tempo Dumbbell Bench Press

*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.

You can modify the C2B to chin over bar and/or jumping

3: Metcon (Time)

OPEN – Rx+

3 Rounds:

600 Meter Run

21 Hang Squat Snatches (75/55)

PERFORMANCE – Rx

3 Rounds:

600 Meter Run

21 Hang Power Snatches (75/55)

FITNESS – Scaled

3 Rounds:

600 Meter Run

21 Hang Power Snatches (65/45)
Barbell is truly intended to be light and fast. A load that we are very confident we could complete each set inside the workout with at most, two quick breaks.

Loading should be something you can complete 15+ reps unbroken, when fresh.

Given the barbell is on the lighter side, lets push our runs today.

10.17.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (Distance)

Handstand Walk Practice

Spend 15:00 in practice.

2: Split Jerk

3 Sets: 3 Jerk Drives + 1 Split Jerk

5 Sets: 1 Split Jerk (83-87-90-93/96*)

*93% or 96% based on feel

Record last set

10.16.18

CrossFit Empirical – CrossFit

1: Power Clean (Build to Heavy Touch and Go 5-Rep)

2: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 3:

12/9 Calorie Bike

9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Bike

7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Bike

5 Power Cleans (155/105)

FITNESS – Rx

Power Cleans (75/55)

Power Cleans (95/65)

Power Cleans (105/75)
If you have no access to a bike, complete 10/7 calories on the rower.

Inside these intervals, we want to maintain consistent effort. These 3 min windows will move by fast and to capitalize on the seconds, we need to push the bike.

On the power cleans, slow is smooth, smooth is fast.

PC loading;

Part 1: a load we can cycle for 21+ reps unbroken, when completely fresh.

Part 2: 15+

Part 3: 9+

10.16.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

3: Metcon (No Measure)

Row Conditioning

12 Minute Row

Minute 1: 2k Pace +20 Seconds

Minute 2: 2k Pace +10 Seconds

Minute 3: 2k Pace +20 Seconds

Minute 4: 2k Pace +8 Seconds

Minute 5: 2k Pace +20 Seconds

Minute 6: 2k Pace +6 Seconds

Minute 7: 2k Pace +20 Seconds

Minute 8: 2k Pace +4 Seconds

Minute 9: 2k Pace +20 Seconds

Minute 10: 2k Pace +2 Seconds

Minute 11: 2k Pace +20 Seconds

Minute 12: 2k Pace

10.15.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Snatch

On the Minute x 14:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (78-81-84)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (88-90-92)

Minute 12: Rest

Not for Time: 3 Singles (92-94-96)

Record 96%

2: Snatch Pull (5 Sets (63-65-67-69-72))

Snatch Pull + 3 Snatch Hang High Pulls

Record 72%