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4.26.19

CrossFit Empirical – CrossFit

3: Push Press

Third and final week with the aim being to increase from last week. Rest as needed between sets, but aim to keep it to 2:00 or less.

4: Metcon (Time)

OPEN & PERFORMANCE – RX+

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Dumbbell

FITNESS – Rx

3 Rounds:

24/17 Calorie Row

21 Wallballs (14/10)

18 Alternating Dumbbell Snatches (35/26KB)

15 Lateral Burpees over Dumbbell

4.25.19

CrossFit Empirical – CrossFit

1: Metcon (AMRAP – Rounds and Reps)

OPEN-PERFORMANCE-FITNESS

0:00 – 10:00

AMRAP 10

10 Plate Curl to Press

10 Air Squats

150 Meter Run or 15/9 Cal Machine

12:00 – 22:00

AMRAP 10

10 Push-Ups

5/5 Plate Reverse Lunges

10 Hollow Rocks

24:00 – 32:00

AMRAP 8

100m Plate Run or 10/7 Calorie Machine

10 Plate Squats

20 Mountain Climbers

34:00 – 40:00

AMRAP 6

100m Run or 10/7 Calorie Machine

12 Burpees

4.24.19

CrossFit Empirical – CrossFit

1: Deadlift

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts

Set #2 – 1 Deadlift

Set #3 – 3 Deadlifts

Set #4 – 1 Deadlift

Set #5 – 3 Deadlifts

Set #6 – 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts.

Record last set

3: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 18:

30/21 Calorie Bike

15 Strict Pull-ups

15 Dumbbell Deadlifts (50’s/35’s)

15 Dumbbell Front Squats (50’s/35’s)

FITNESS – Rx

AMRAP 18:

30/21 Calorie Bike

15 Strict Pull-ups

15 Dumbbell Deadlifts (35’s/26’sKB)

15 Dumbbell Front Squats (35’s/26’sKB)

4.24.19 CompTrain

CrossFit Empirical – Competitors Work/Extra Work

2: Bench Press (Building to a “heavy” set.)

Tempo Barbell Bench Press

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

4: Metcon (No Measure)

Midline

Not for Time:

30 GHD Sit-Ups

40 Hollow Rocks

50 AbMat Sit-Ups

04.24.2019 Unloaded

CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

AMRAP 25:

14 cal Row

14 DB Deadlifts

14 DB Front Squats

13 cal Row

13 DB Deadlifts

13 DB Front Squats

12 cal Row

12 DB Deadlifts

12 DB Front Squats

*reduce reps by 1 each round

4.23.19

CrossFit Empirical – CrossFit

1: Power Clean and Jerk (Build to a Heavy Single)

2: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
OPEN & PERFORMANCE – Rx

(only choose one)

2: Metcon (AMRAP – Rounds and Reps)

FITNESS – Scaled

“Graceful”

AMRAP 8:

7 Clean and Jerks (115/80)

50 Single Unders