1.15.18

CrossFit Empirical – CrossFit

1: Hang Snatch (Heavy Single)

OPEN & PERFORMANCE Last week we worked to a heavy 3-Position Power Snatch. Today we are building upon that by building up to a heavy single Hang Squat Snatch. Heavy is relative for the day and should be a weight that athletes can still move well with.

1: Hang Power Snatch (Heavy Single)

FITNESS

2: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double Unders

FITNESS – RX

AMRAP 9:

10 Hang Power Snatches (75/55)

60 Single Unders
The weight on the barbell should be something that athletes could get unbroken on every single round.

1.15.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

3: Back Squat

5 Reps @ 82%

2 Reps @ 85%

5 Reps @ 82%

2 Reps @ 88%

5 Reps @ 82%

2 Reps @ 91%

Record 91%

4: Metcon (Time)

Chest to Bar Pull-ups

For Time:

9-12-15

Unbroken Chest to Bar Pull-Ups

Rest 2:00

For Time:

6-9-12

Unbroken Chest to Bar Pull-Ups

1.15.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

2 rounds

(3min on/90sec rest)

Station 1

10 Clusters

30 DU’s or 60 Singles

Station 2

10 Bent over Rows

10 Russian KBS

Station 3

10 Bicep Curl to Lateral Raise

10 Burpees

Station 4

10 Sumo DL High-Pull

10 Cal Bike

2: Metcon (No Measure)

Core

2 rounds:

20 Bicycle Kicks

20 MedBall Sit-ups

20 Flutter Kicks

1.13.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

2: Metcon (No Measure)

Skills

On the Minute x 10

7 Overhead Squats (95/65)

7 Toes to Bar