8.17.17
CrossFit Empirical – CrossFit
1: Weighted Pull-ups (3RM )
2: Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP
50m one arm carry 53/35
15 HRPU
15 SDHP 95/65
15 Front Squat 95/65
50 Double Under
8.16.17
CrossFit Empirical – CrossFit
1: Snatch (3 RM)
2: Metcon (Time)
30-20-10
KBS 70/53
T2B
Comp Work 8.16.17
CrossFit Empirical – Competitors Work/Extra Work
1: Overhead Squat (2RM)
15 mins
Comp Work 8.15.17
CrossFit Empirical – Competitors Work/Extra Work
3: Metcon (Time)
15-9-6
HSPU
DL 255/185
8.15.17
CrossFit Empirical – CrossFit
1: Shoulder Press (5×5 @ 60% of 1RM)
2: Metcon (AMRAP – Rounds and Reps)
15 MIn AMRAP
5 C&J 185/115
10 Burpee
15 Sit ups
8.14.17
CrossFit Empirical – CrossFit
1: Front Squat (5×5 @ 60% of 1 RM)
2: Metcon (Time)
4 Rounds
25 Wall Ball
400m Run