5.24.18

CrossFit Empirical – CrossFit

1: Metcon (Time)

OPEN- Rx+

For Time:

27-21-15-9:

Toes to Bar

After each round:

30/20 Calorie Schwinn Bike

50′ Front Rack DB or KB Walking Lunge (50/35)
With 72 toes to bar in today’s workout, athletes should choose a weight that they can find a rhythm with. This is a variation that they are capable of completing 21+ repetitions unbroken when fresh. Following each set of toes to bar, athletes will complete calories on the bike and front rack walking lunges for a total of four sets. Looking for athletes to choose a weight on the DB/KB that allows them to complete at least 100’ unbroken when fresh. Within the workout, this should be a load that allows them to complete the full distance with a maximum of one break. If unable to Schwinn Bike, complete one of the following:

20/14 Calorie Row

200 Meter Run

5.23.18

CrossFit Empirical – CrossFit

1: Squat Snatch (4 sets of 1 @ 75%)

2: Metcon (Time)

OPEN-RX+

For Time:

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-Ups

PERFORMANCE- Rx

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Pull-ups

FITNESS- scaled

For Time:

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups

5.23.18 comptrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (Time)

For Time:

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-Ups

2: Metcon (AMRAP – Reps)

Alternating On the Minute x 10:

Odd Minutes – 18/14 Calorie Row

Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

5.23.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

3 rounds:

3min

5 Z-Press (each side)

10 Traveling Ape Jump Squat

2min

10 Beast Up Downs

5 Front Step (R/L) + KB Clean

1min

Abmat Sit-ups

2min rest

5.22.18

CrossFit Empirical – CrossFit

1: Back Squat (3 sets of 2 @70%)

2: Metcon (Time)

5 Rounds, On the 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Rower Burpees

-score the slowest of the five rounds
Every four minutes, athletes will complete one round of “Anchored Down” and rest until the next interval begins. Rounds begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score today is the slowest of the five rounds. If short on rowers, stagger the second group two minutes behind. These rounds will begin on the 2:00, 6:00, 10:00, 14:00, and 18:00. The goal here is to find a fast pace that athletes can see themselves maintaining over the five rounds.

5.22.18 comptrain

CrossFit Empirical – Competitors Work/Extra Work

2: Metcon (Time)

5 Rounds, On the 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Burpees over Rower

Score is slowest round.

2: Metcon (No Measure)

4 Giant Sets:

Max Effort L-Sit Hold (Paralletes)

20 Weighted Hip Extensions (35/25)

Rest 1:30 between sets.