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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

4.29.19

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)

4.26.19

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.