4.20.19

CrossFit Empirical – CrossFit

3: Metcon (Time)

OPEN – PERFORMANCE – FITNESS

21-18-15-12-9-6-3

200 Meter Run

Toes to Bar

Burpees

4.20.19 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (No Measure)

Handstand Walk Practice

10:00 for quality practice.

Let’s challenge ourselves at our own respective level through distance, varying directions, and obstacles.

2: Metcon (AMRAP – Reps)

Gymnastic Conditioning

On the 3:00 x 4 Rounds:

15/12 Calorie Row

40 Double-Unders

Max Kipping HSPU in time remaining.

Power Snatch

CrossFit Empirical – CrossFit

Weightlifting

Power Snatch (Every 2 minutes X 6 (Build to a heavy 3))

Metcon

Metcon (Time)

OPEN & PERFORMANCE

“TNT”

For Time

30 Power Snatches

30 Power Clean & Jerks

30 Thrusters

Barbell RX 95/65 Scaled 75/55

4.18.19

CrossFit Empirical – CrossFit

1: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

4.17.19

CrossFit Empirical – CrossFit

2: Front Squat (Build to a Heavy Set of 3)

3: Metcon (Time)

OPEN – Rx+

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-ups

50 Double Unders

PERFORMANCE – Rx

3 Rounds:

10 Front Squats (185/135)

20 Pull-ups

50 Double Unders

FITNESS – Scaled

AMRAP 12

10 Front Squats (135/95)

20 Pull-ups

50 Double Unders