Empire State CrossFit

Archive for August, 2017

September 1

Work up to a heavy thruster from the rack

Complete as many reps as possible in 7 minutes following the rep scheme below:

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27,

August 31

Thursday

20 rds in teams of two

Row 500 meters

Governor

August 30

Dumbbell snatch Randy + 1

75 alternating dumbell snatches 50/35

Then immediately after run 1 mile

Score two separate times EX. 4:08/7:12

Slalom

August 29

Work up on 1 squat clean + 1 front squat

8 Rounds:

4 Front Squats 205/125lbs

8 Bar Facing Burpees

Undertaker

August 26

n honor of the big fight we will have our own version called main event-in the begining of the work out you must state if your doing a 4 rd, 8rd or 12rd fight. It will be in the same format as a boxing rd. 3 min. of work 1 min. of rest

Old school warm-up then

Main Event 12 rds. for max reps

on a 3 min. clock

row 250 or run 200

max burpees with time remaining

rest 1 min.

Score is total burpees

 

McGregor vs Mayweather Biggest Fight by buntopsih

August 25

5 Power cleans (145lbs / 95lbs)

10 Toes to bar

15 Wall balls (20lbs/14)