02.15.19 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

1 Round:

800m Run

80 Single Unders

21 KB Thrusters

2 Rounds:

400m Run

40 Single Unders

15 KB Thrusters

3 Rounds:

200m Run

20 Single Unders

9 KB Thrusters

2.14.19

CrossFit Empirical – CrossFit

1: Metcon (Time)

OPEN – Rx+

5 Rounds:

21 Wallballs (20/14)

200′ Farmers Carry (53’s/35’s)

9 Strict Handstand Push-ups

PERFORMANCE – Rx

5 Rounds:

21 Wallballs (20/14)

200′ Farmers Carry (53’s/35’s)

9 Dumbbell Strict Press (50’s/35’s)

FITNESS – Scaled

5 Rounds:

21 Wallballs (14/10)

200′ Farmers Carry (53’s/35’s)

9 Dumbbell Strict Press (35’s/26’sKBs)

2.13.19

CrossFit Empirical – CrossFit

1: Paused Back Squat

Tempo Back Squat

5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

2: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (155/105)

27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (135/95)

27/21 Calorie Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (115/85)

27/21 Calorie Bike

FITNESS – Rx

Power Cleans (115/80)

Power Cleans (95/65)

Power Cleans (75/55)

2.13.19 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

3: Metcon (AMRAP – Reps)

Body Armor

5×5 Bench Press (Building to a Heavy Set of 5)

After Each Set: Max Strict Chest to Bar Pull-ups

Followed By…

100 Banded Good Mornings

100 Banded Pull-Aparts

02.13.19 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

EMOM5:

10 RKB Swings (+2 each minute)

AMRAP16

10 DB Snatch (R Heavy)

10 SKT

10 KB/DB Push Press

10 Trav Ape Step Lunges

10 DB Snatch (L Heavy)

60s Rest

Into

800m Run

2.12.19 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

3: Metcon (No Measure)

Stamina Conditioning

On the 4:00 x 3 Sets:

15 GHD Sit-Ups

15/12 Calorie Row

15 Kipping Handstand Push-ups