3.24.19 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (AMRAP – Rounds and Reps)

OPEN – PERFORMANCE – FITNESS

AMRAP 25

50 Meter OH Plate Walking Lunges (45/25)

100 Meter Medball Run (20/14)

200 Meter Run

3.23.19

CrossFit Empirical – CrossFit

1: Power Clean

In Teams of 3:

12 Minutes to Build to a Heavy Single

(One barbell, score is the sum of all 3 weights)

Rest 3 Minutes

2: Metcon (AMRAP – Rounds)

OPEN & PERFORMANCE – Rx+

Teams of 3:

AMRAP 15:

12/9 Calorie Bike

6 Lateral Barbell Burpees

3 Power Cleans (155/105)

FITNESS – Rx

Power Cleans (115/80)
*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.

03.22.19 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

40 Wall Balls

600m Run

20 KB Sumo Squats

15 DB/KB Push Press

600m Run

20 DB Bent Over Row + Curl + Press

15 Side Kickthrough

600m Run

20 DB/KB Suitcase Squats

15 Dbl KB Cleans

40 V-ups

3.22.19

CrossFit Empirical – CrossFit

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

3.21.19

CrossFit Empirical – CrossFit

1: Metcon (No Measure)

OPEN – PERFORMANCE – FITNESS

“Goat Day”

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

“Goat Days” give you an opportunity to refine skills or work on your weaknesses. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

03.20.19 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

Buy in: 50 DKB Walking Lunges

AMRAP18:

200m Row

20 DB Alt Snatches

20 Push-ups

200m Run

20 RKB Swings

20 KB Goblet Squats

200 Single Jump Rope

20 MB Sit-ups

20 MB Russian Twists

Finisher: 3 Wall Walks