10.14.17

CrossFit Empirical – CrossFit

1: Metcon (Time)

800 Meter Run

6 Rounds “The Chief”

400 Meter Run

4 Rounds “The Chief”

200 Meter Run

2 Rounds “The Chief”

OPEN & PERFORMANCE Rx+ Barbell: 135/95

FITNESS Rx

Barbell: 115/80
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

10.13.17

CrossFit Empirical – CrossFit

3: Front Squat

6 Sets of 2:

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%

Record 88%

4: Metcon (AMRAP – Rounds and Reps)

OPEN – PERFORMANCE – FITNESS

Teams of 2

AMRAP 20:

15/12 Calorie Bike

12/9 Calorie Row

9 Pull-ups
Partners complete full rounds before switching

If Bike is not available, 100 Meter Run. Pull-up variation should be something that is undoubtedly unbroken every single round.

10.13.17 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (No Measure)

Kipping Handstand Pushups

5 Rounds:

60 Seconds Light Row

40% of Max Kipping Handstand Push-ups

2: Metcon (No Measure)

Clean and Jerk

On the Minute x 9 (3 Rounds) –

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 73%

Minute 2 – 78%

Minute 3 – 83%

Rest 2:00

On the Minute x 3 (1 Round)

Squat Clean + Split Jerk

84 – 86 – 88%

4: Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

9 Calorie Assault Bike

12 Calorie Row

9 Kettlebell Swings (70/53)

*Partners complete full rounds

10.12.17

CrossFit Empirical – CrossFit

1: Metcon (Time)

30 Thrusters (65/45)

400 Meter Run

30 Thrusters (65/45)
Looking for a weight on the thrusters that athletes could complete 30+ repetitions unbroken when fresh. The goal is to complete each set with one break maximum. If unable to run, complete one of the following:

500 Meter Row

40/28 Calorie Schwinn Bike

2: Metcon (No Measure)

Core
Coaches Choice

then,

Cool Down

10.11.17

CrossFit Empirical – CrossFit

1: Metcon (No Measure)

OPEN & PERFORMANCE: Rx+

5 Clusters (135/95)

3 Clusters (155/105)

1 Cluster (185/125)

Rest 2:00

5 Clusters (155/105)

3 Clusters (185/125)

1 Cluster (205/135)

Rest 2:00

5 Clusters (185/125)

3 Clusters (205/135)

1 Cluster (225/145)

FITNESS: Rx

95/65

105/75

125/95

105/75

125/95

135/105

125/95

135/105

145/115

2: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE

AMRAP 15:

15 Toes to Bar

12 Dumbbell Reverse Lunges (50/35)

9 Dumbbell Clean and Jerks (50/35)

FITNESS

AMRAP 15:

15 Toes to Bar

12 Dumbbell Reverse Lunges (35/25)

9 Dumbbell Clean and Jerks (35/20)

10.11.17 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

3: Metcon (No Measure)

Gymnastics

5 x 12 Unbroken Chest to Bar Pull-Ups
Rest as needed between sets