9.21.17

CrossFit Empirical – CrossFit

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1: Metcon (Time)

OPEN – PERFORMANCE – FITNESS

For Time:

15-12-9-6-3

Strict Ring Dips

Strict Pull-ups

200 Meter Run*

*Following each round
Movement Substitutions:

Banded Ring Dips

Stationary Dips

Banded Stationary Dips

Jump to Support on Rings (control down)

Push-ups

….

Banded Strict Pull-ups

Ring Rows

9.20.17

CrossFit Empirical – CrossFit

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3: Back Squat (75%/2)4)

4: Metcon (AMRAP – Rounds and Reps)

OPEN – PERFORMANCE – FITNESS

EMOM 10:

0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts

5:00 – 10:00: 3 Snatch High Pulls

rest 5 minutes

10 Minutes:

Build to Heavy Power Snatch

then,

AMRAP 8

10 Toes to Bar

10 Burpees
The purpose of the EMOM 10 of skill work is to reinforce good positions and awareness. These two movements are to be performed at very light weight to allow for this.

“heavy” Power Snatch. Heavy is different from a 1RM in that we are looking to move exceptionally well while still challenging ourselves. If we reach a certain load and things start to break down, that is a great time to shut things down or drop weight.

Following the heavy Power Snatch, the group will put barbells away and transition to our short metcon of toes to bar and burpees. If athletes are unable to find a rhythm with toes to bar they can drop reps, perform knees to chest, or complete abmat sit-ups instead.

9.19.17

CrossFit Empirical – CrossFit

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1: Metcon (No Measure)

Gymnastics Conditioning

15 Strict HSPU

rest 1 min

12 Strict HSPU

rest :45

9 Strict HSPU

rest :30

9 Strict HSPU

rest :15

6 Strict HSPU

2: Metcon (Time)

OPEN & PERFORMANCE – Rx+

80 Double Unders

80 Air Squats

800 Meter Run

400 Meter MB Run (20/14)

40 Kettlebell Swings (70/53)

40/30 Calorie Bike

FITNESS – Rx

160 Single Unders

80 Air Squats

800 Meter Run

400 Meter MB Run (14/10)

40 Kettlebell Swings (53/35)

40/30 Calorie Bike
For busier classes, stagger athletes, so they can use the bike. If not, 500 Meter Row.