Empire State CrossFit

Archive for August, 2017

August 24

Close Grip
Bench Press 4 x 10

10rds for time

10 hand release push-ups

20 double unders

10 k.b. swings 70/53

Wu-Tang

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August 23

5 min. amrap
20 step D.B. walking lunge 50/35
20 calorie row
after work up to a heavy Deadlift
Uncle D
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August 22

3rds
run 800
20 pull-ups
10 snatches 155/105
Sandals making easy work of peg board. Pegs are missing now.If you got em bring em back!
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August 21

Work up to a heavy front squat
9 min. amrap
9 thrusters 115/75
9 box jump overs 24/20
      Hammer & Struthers using there fitness to out hustle people on the court
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August 20

                                                   Fundementals

Skill: Hang clean

5 sets – 5-3-3-1-1

 

Wod:

8 min amrap

10 deadlift 135/95

5 hang cleans 135/95

5 burpees

August 19

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