4.22.19

CrossFit Empirical – CrossFit

1: Metcon (Time)

OPEN – PERFORMANCE – FITNESS

2 Rounds:

400 Meter Run, 26 Hand Release Push-ups

400 Meter Run, 26 Kettlebell Swings (53/35)

400 Meter Run, 26 AbMat Sit-ups

400 Meter Run, 26 Deadlifts (75/55)

400 Meter Run, 26 Air Squats

400 Meter Run, 26 Box Jumps (24/20)

4.20.19

CrossFit Empirical – CrossFit

3: Metcon (Time)

OPEN – PERFORMANCE – FITNESS

21-18-15-12-9-6-3

200 Meter Run

Toes to Bar

Burpees

4.20.19 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (No Measure)

Handstand Walk Practice

10:00 for quality practice.

Let’s challenge ourselves at our own respective level through distance, varying directions, and obstacles.

2: Metcon (AMRAP – Reps)

Gymnastic Conditioning

On the 3:00 x 4 Rounds:

15/12 Calorie Row

40 Double-Unders

Max Kipping HSPU in time remaining.

Power Snatch

CrossFit Empirical – CrossFit

Weightlifting

Power Snatch (Every 2 minutes X 6 (Build to a heavy 3))

Metcon

Metcon (Time)

OPEN & PERFORMANCE

“TNT”

For Time

30 Power Snatches

30 Power Clean & Jerks

30 Thrusters

Barbell RX 95/65 Scaled 75/55