10.19.18

CrossFit Empirical – CrossFit

2: Tempo Front Squat

Tempo Heavy Single

5 seconds down, 3 second pause.

3: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Bike

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Bike

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Bike

….

Up by (3’s) until finish.

FITNESS – Rx

Thrusters (65/45)

10.19.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Squat Clean

Minutes 1-2-3: 3 Squat Cleans (68-72-74)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (78-81-84)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Clean (88-90-92)

Minute 12: Rest

Not for Time: 3 Singles (92-94-96)

Record 96%

2: Front Squat

2×4 @ 82%

2×3 @ 87%

2×2 @ 92%

Record 92%

4: Metcon (Time)

Gymnastics Conditioning

For Time:

50 Double Unders

21 Kipping Handstand Push-ups

50 Double Unders

15 Kipping Handstand Push-ups

50 Double Unders

9 Kipping Handstand Push-ups

50 Double Unders

15 Kipping Handstand Push-ups

50 Double Unders

21 Kipping Handstand Push-ups

10.19.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

Buy-in: 40 SKT

into

4 Rounds

5 KB/DB Suitcase Squats (ea side)

15 RKB Swings

5 KB/DB Windmill (ea side)

15 Knee to Chest

400m Run

10.18.18

CrossFit Empirical – CrossFit

1: Metcon (Time)

OPEN & PERFORMANCE – Rx+

For Time:

70/50 Calorie Row

50 AbMat Sit-ups

30 Power Cleans (75/55)

50 AbMat Sit-ups

70/50 Calorie Row

FITNESS – Rx

30 Power Cleans (55/35)

10.17.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (Distance)

Handstand Walk Practice

Spend 15:00 in practice.

2: Split Jerk

3 Sets: 3 Jerk Drives + 1 Split Jerk

5 Sets: 1 Split Jerk (83-87-90-93/96*)

*93% or 96% based on feel

Record last set

10.17.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

AMRAP4

4 Rounds

90s Rest b/t Rounds

10 KB/DB Seesaw Press

5 Traveling Ape Steps (R)

10 Dbl KB/DB Front Squat

5 Traveling Ape Steps (L)

10 KB Slingshots

5 Beast Steps (fwd + rev)

100m Sprint Row