11.18.18 Unloaded
CrossFit Empirical – Empirical Unloaded
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
400 Meter Run
12 Box Jumps (24/20)
21 AbMat Sit-Ups
11.17.18
CrossFit Empirical – CrossFit
2: Metcon (Time)
OPEN & PERFORMANCE – Rx+
Teams of 3
5 Rounds (30 Minute Cap):
100/70 Calorie Bike
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks
Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
FITNESS – Rx
Round 1: 65/45
Round 2: 75/55
Round 3: 95/65
Round 4: 105/75
Round 5: 115/80
11.17.18 CompTrain
CrossFit Empirical – Competitors Work/Extra Work
1: Metcon (Time)
Rope Climb Conditioning
For Time:
5 Rope Climbs, 15/12 Calorie Bike
4 Rope Climbs, 15/12 Calorie Bike
3 Rope Climbs, 15/12 Calorie Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Bike
11.16.18
CrossFit Empirical – CrossFit
1: Deadlift
Deadlift
9 Sets Total:
3×3 at 72%
3×3 at 77%
3×3 at 82%
Record 82%
3: Metcon (AMRAP – Rounds and Reps)
OPEN & PERFORMANCE – Rx+
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)
In Time Remaining:
Max Rounds “Cindy”
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
FITNESS – Rx
Overhead Squats (65/45)
11.16.18 Unloaded
CrossFit Empirical – Empirical Unloaded
1: Metcon (No Measure)
800m Run
40 RKB Swings
20 Russian Twists
30 KB Goblet Squats
20 Russian Twists
20 Dbl KB Clean
20 Russian Twists
10 KB/DB Strict Press
20 Russian Twists
11.14.18
CrossFit Empirical – CrossFit
1: Metcon (AMRAP – Reps)
Barbell Cycling (Benchmark Testing)
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats
Rx+ (135/95)
Rx (95/65)
This is a fast moving workout. Stimulus wise we are looking to clear the 9-15-21 at an aggressive pace. No set needs to be unbroken, but if were to try, we would be confident we could complete any of these counts unbroken by themselves when fresh.
2: Metcon (Time)
OPEN – PERFORMANCE – FITNESS
Teams of 2
For Time (25 Minute Cap):
5 Rounds
100 Meter Medball Run (20/14)
200 Meter Run
40/30 Calorie Row
*Partner 1 runs 100 meters with Medball, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.*
For individuals, complete the 100, 200 run followed by 30/21 Cal Row