Empire State CrossFit

Archive for July, 2017

August 1

Work up to a heavy power clean

2rds for time/ 20 min. cap

5 Power Cleans 185/115lbs

10 C2b

5 Bar Facing Burpees

4 Power Cleans

8 C2b

4 Bar Facing Burpees

3 Power Cleans

6 c2b

3 Bar Facing Burpees

2 Power Cleans

4 c2b

2 Bar Facing Burpees

1 Power Clean

2 c2b

1 Bar Facing Burpee

 

Colojodo looking for elbows in front of wrist

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July 31

5 sets above metcon weight of:
1 squat snatch + 1 overhead squat

For Time:

25 Overhead Squats 135/95lbs

100 Double Unders

20 Overhead Squats

75 Double Unders

15 Overhead Squats

50 Double Unders

10 Overhead Squats

25 Double Unders

5 Overhead Squats

 

Delta

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July 29

For time:

run 200
50 jumping alternating lunges, 50 steps

run 200
50 toes-2-bar

run 200
50 push presses, 95/65 lb.

run 200
50 hip extensions

run 200
50 burpees

July 28

Work up to a heavy

tng power snatch

11.1

10 Min. Amrap

30 double unders

15 power snatches 75/55lbs

July 27

Rowing Annie

Row 50 cal

50 sit-ups

Row 40 cal

40 sit-ups

Row 30 cal

30 sit-ups

row 20 cal

20 sit-ups

row 10 cal

10 sit-ups

 

Serg

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July 26

Deadlift 5 x 4

For Time:

30 Hang Power Cleans 135/95lbs

10 Burpee Muscle Ups

20 Hang Power Cleans

10 Burpee Muscle Ups

10 Hang Power Cleans

10 Burpee Muscle Ups

 

Big unit

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