5.21.18

CrossFit Empirical – CrossFit

1: Clean (3 sets of 2 @ 70%)

2: Metcon (Time)

OPEN&PERFORMANCE-RX

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (115/80)

30 Double Unders After Each Set

FITNESS-Scaled

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (75/55)

60 Single Unders After Each Set
Athletes should choose a weight on the bar today that they are capable of completing 15+ unbroken clean and jerks when fresh. Within the workout, this should also be a weight that allows them to cycle the barbell for multiple repetitions each set. Following the clean and jerks, athletes will complete complete double unders or a double under variation. This equals a total of 300 repetitions if done prescribed. If this is a large cumulative number for athletes, we can think about brining the number down after each set, or competing 60 single unders.

comptrain

CrossFit Empirical – Competitors Work/Extra Work

1: Snatch Complex

On the 1:30 for 7 Sets:

Snatch Pull

Hang Snatch High Pull

2 Power Snatches

2 Overhead Squats

Technique loads. Not to exceed 50% of 1RM.

2: Squat Snatch

On the Minute x 9 – 2 Repetitions

Minute 1 – 60%

Minute 2 – 65%

Minute 3 – 70%

Repeat this cycle (2) additional times

3: Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks (115/80)

30 Double Unders After Each Set

5.20.18 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (Time)

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (each arm)

100 Calorie Schwinn Bike

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (each arm)
The priority here is more on quality of movement than on speed. If the quality is there, athletes can then add speed. Athlete’s choice on loading today. The dumbbells should be unbroken, but challenging. Ok to have different weights for the two different movements.

If unable to bike today, complete a 1000 Meter Run or Row.

If not enough DB’s, use KB’s

5.19.18

CrossFit Empirical – CrossFit

1: Metcon (Time)

For time:

800 meter Run

50 Overhead Squats (45/35)

800 meter run

50 Thrusters (45/35)

800 meter run

50 Front Squats (45/35)
If unable to run complete one of the following:

1000/800 Meter Row

60/40 Calorie Schwinn

5.19.18 comptrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (Time)

For Time:

800 Meter Run

50 Overhead Squats (45/35)

800 Meter Run

50 Thrusters (45/35)

800 Meter Run

50 Front Squats (45/35)

2: Metcon (No Measure)

Not For Time:

10-8-6-4-2:

Bench Press (Bodyweight)

Strict Chest to Bar Pull-Ups