9.20.18

CrossFit Empirical – CrossFit

1: Metcon (Time)

OPEN – PERFORMANCE – FITNESS

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

9.19.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

3: Metcon (Weight)

Body Armor

3×10 Single Arm Dumbbell Bench Press (Each Side)

3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups

09.19.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

AMRAP 3:

4 Rounds

3min Work / 90s Rest

10 Beast Up-downs

10 DB/KB Seesaw Press (total)

10 Beast Steps (fwd + rev)

10 KB Swings

3min Rest:

Core Blast

Coaches Choice

9.19.18

CrossFit Empirical – CrossFit

1: Front Squat

3×3 @ 80%

3×2 @ 85%

3×1 @ 90%

Rest as needed between sets.

Record 90%

2: Metcon (Time)

OPEN & PERFORMANCE – Rx

For Time:

1 Mile Run

100 Double Unders

30 Front Squats (135/95)

800 Meter Run

50 Double Unders

20 Front Squats (135/95)

400 Meter Run

25 Double Unders

10 Front Squats (135/95)

FITNESS – Scaled

For Time:

1 Mile Run

200 Single Unders

30 Front Squats (95/65)

800 Meter Run

100 Single Unders

20 Front Squats (95/65)

400 Meter Run

50 Single Unders

10 Front Squats (95/65)
Stimulus wise, we are looking to challenge ourselves with a moderate to light FS. One that we are confident we could complete 30+ reps unbroken when fresh. Inside the workout, we may break that first set 2 or 3 times for quick sets.

If you are not running today, complete on the rower for 1600, 800 and 400 meters.

9.18.18

CrossFit Empirical – CrossFit

1: Tempo Deadlift (7 Sets of 3)

Regular pull off ground, 5 second negative.
Competitors:

*After each set, complete 25′ Handstand Walk

2: Metcon (Time)

OPEN – Rx+

200 Meter Run

21 Deadlifts (225/155)

200 Meter Run

18 Strict Handstand Push-ups

200 Meter Run

15 Deadlifts (225/155)

200 Meter Run

12 Strict Handstand Push-ups

200 Meter Run

9 Deadlifts (225/155)

200 Meter Run

6 Strict Handstand Push-ups

PERFORMANCE – Rx

200 Meter Run

21 Deadlifts (225/155)

200 Meter Run

18 Dumbbell Strict Press (50’s/35’s)

200 Meter Run

15 Deadlifts (225/155)

200 Meter Run

12 Dumbbell Strict Press (50’s/35’s)

200 Meter Run

9 Deadlifts (225/155)

200 Meter Run

6 Dumbbell Strict Press (50’s/35’s)

FITNESS – Scaled

Deadlifts (155/105)

Kettlebell Strict Press (26’s/18’s)
If unable to Run complete a 200m Row

On Deadlifts, we are looking for a load we are very, very confident we can complete that first 21 reps unbroken with.

On the HSPU, we are looking to challenge ourselves here, but should be a volume count we feel very confident we can clear the 18 reps in with at most 2 quick breaks.

9.17.18

CrossFit Empirical – CrossFit

2: Back Squat (3 Sets of 9 (64-68-72%))

Competitors:

*After each set, complete 50% of Max Ring Muscle-ups

3: Metcon (Time)

OPEN & PERFORMANCE – Rx+

3 Rounds:

400 Meter Run

20 Dumbbell Snatches (50/35)

20/15 Calorie Bike

FITNESS – Rx

3 Rounds:

400 Meter Run

20 Dumbbell Snatches (35/26KB)

20/15 Calorie Bike
If unable to Bike complete 21/15 Cal Row