Empire State CrossFit

Archive for April, 2017

May 1

Front squat
3-2-1-1-2-3
In teams of two. (one partner completes whole rd. while other partner rest)
20 min. amrap
10 calorie row
20 wallballs 20/14 (30/20)
Empire State CrossFit is a strength and conditioning program. If you train consitently then you will get stronger and increase work capacity.
Hammer hitting her previous P.R. 7 times at end of workout
https://youtu.be/9I_Ld0ELD8Y

April 29

Abbate

Run 1 mile
155/105 pound Clean and jerk, 21 reps
Run 800 meters
155/105 pound Clean and jerk, 21 reps
Run 1 Mile

April 28

2 rounds for time:

10 deadlifts, 315 lb.

20 deficit handstand push-ups, 4.5-in. deficit

30 front squats, 95 lb.

 

Jar

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April 27

Work up to a heavy push jerk

 

21-15-9 reps for time of:

Shoulder-to-overheads, 135/95 lb.

Chest-to-bar pull-ups

 

Doyle Rules

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April 26

Hang cleans 5 x 3

CrossFit Mile

For time

Row 250

15 k.b. swings 70/53

25 burpees

15 k.b. swings 70/53

Row 250

neeru

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April 25

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Work up to a heavy pause squat (Front Squat)

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135/85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

13 squat cleans, 185/115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225/145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275/175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315/205 lb.

Stop at 20 minutes.