9.24.17 Bootcamp

CrossFit Empirical – Empirical Bootcamp

View Public Whiteboard

Metcon (No Measure)

3 rounds

4 x 100m Sprints

30sec rest b/t sprints

2min rest b/t rounds

Metcon (Time)

50 Burpees

10 Abmat Sit-ups

40 Burpees

20 Abmat Sit-ups

30 Burpees

30 Abmat Sit-ups

15 min cap

9.23.17

CrossFit Empirical – CrossFit

View Public Whiteboard

1: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

FITNESS

AMRAP 20:

7 Power Cleans (115/80)

7 Burpees

200 Meter Run

9.22.17

CrossFit Empirical – CrossFit

View Public Whiteboard

2: Snatch (1RM)

3: Metcon (Time)

OPEN – Rx+

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Performance – Rx

10 Thrusters (95/65)

Fitness – Scaled

10 Thrusters (75/55)

9.21.17

CrossFit Empirical – CrossFit

View Public Whiteboard

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