4.30.19 CompTrain
CrossFit Empirical – Competitors Work/Extra Work
3: Metcon (No Measure)
Not for Time:
7:00 Recovery Bike
4.29.19
CrossFit Empirical – CrossFit
1: Power Snatch
On the 1:30 x 7 Sets:
1 Hang Power Snatch
1 Low-Hang Power Snatch
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a heavy complex for the day.
2: Metcon (Time)
OPEN & PERFORMANCE – Rx+
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24″/20″)
Directly Into…
15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees
FITNESS – Rx
Power Snatch (75/55)
Overhead Squats (75/55)
4.29.19. CompTrain
CrossFit Empirical – Competitors Work/Extra Work
3: Metcon (No Measure)
Body Armor (A)
3 Sets:
50% of Max Ring Muscle-Ups
50′ Dumbbell Overhead Lunge (changing 25′)
Rest 2:00 between sets.
Body Armor (B)
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups
04.29.2019 Unloaded
CrossFit Empirical – Empirical Unloaded
1: Metcon (No Measure)
45s work / 15s rest
KB Bottoms up hold
Jump Rope
DB Curl to Press
Burpees
Wall sit
Mtn Climbers
REST
4.26.19
CrossFit Empirical – CrossFit
3: Push Press
Third and final week with the aim being to increase from last week. Rest as needed between sets, but aim to keep it to 2:00 or less.
4: Metcon (Time)
OPEN & PERFORMANCE – RX+
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Dumbbell
FITNESS – Rx
3 Rounds:
24/17 Calorie Row
21 Wallballs (14/10)
18 Alternating Dumbbell Snatches (35/26KB)
15 Lateral Burpees over Dumbbell
4.26.19 CompTrain
CrossFit Empirical – Competitors Work/Extra Work
1: Metcon (Distance)
Handstand Walk Practice
10:00 for practice. Distance, varying directions, obstacles. Let’s challenge ourselves at our own respective level.
2: Jerk
Jerk Drive
5 Sets of 3 Repetitions
Aim to add ~5% to our final sets from last week. All sets taken from the rack, resting as needed between sets.