12.07.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

3 Rounds:

20 Alt DB Snatch

10 KB Suitcase Squat (5R/5L)

20 V-ups

10 DB Front + Lat Raise

20 Shin Hugs

10 Pushups

into:

1 Mile Run

12.7.18

CrossFit Empirical – CrossFit

1: Snatch

Snatch Complex

5 Sets:

1 Snatch Pull

1 High Hang Squat Snatch (Pockets)

1 Hang Squat Snatch (Knees)

1 Low Hang Squat Snatch (Shin, but not floor)

(of 1RM Snatch)

Set 1: 60%

Set 2: 65%

Set 3: 70%

Sets 4&5: 75-80%

*Beginners stay in Power position

3: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

FITNESS – Rx

AMRAP 20:

20 Wallballs (14/10)

20 Power Snatches (55/35)

20 Box Jumps (24/20)

20 Push Presses (55/35)

20/14 Calorie Row

12.7.18 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Front Squat

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

12.05.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

On the Minute x 18 (3 Rounds)

Min 1: 15 Wall Balls

Min 2: 12 DKB Deadlifts

Min 3: 9 DKB Push Press

Min 4: 6 KB Swings

Min 5: 3 Wall Walks

Min 6: Rest

Tabata Core:

V-ups

12.5.18

CrossFit Empirical – CrossFit

1: Metcon (AMRAP – Reps)

OPEN & PERFORMANCE – Rx+

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

FITNESS – Rx

50 Back Squats (115/80)

50 Back Squats (135/95)

AMRAP Back Squats (155/105)

50 Bench Press (75/55)

50 Bench Press (95/65)

AMRAP Bench Press (105/75)

50 Deadlifts (135/95)

50 Deadlifts (155/105)

AMRAP Deadlifts (185/135)

12.4.18

CrossFit Empirical – CrossFit

1: Clean and Jerk

Clean and Jerk Complex

5 Sets:

5-Rep Touch and Go Squat Clean + Split Jerk

Set 1 – 60%

Set 2 – 65%

Set 3 – 70%

Set 4&5 – Climb by feel

*Scale to Power for beginners

*Push Jerk or Split – Athletes choice

2: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

FITNESS – Rx

AMRAP 15:

45 Single Unders

15 Power Cleans (75/55)

45 Single Unders

15 Toes to Bar
On the PC’s we are looking for a weight that we can touch-and-go for 21+ Reps unbroken when fresh. This workout is about engine, not strength.

Breaking up the power cleans and toes to bar early to preserve grip is the aim.