Empire State CrossFit

Archive for August, 2017

August 18

Work on hang squat snatch + 1 ohs

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

30 Overhead squats (120lbs / 90lbs)

10 Muscle-ups

August 17

5rds for max reps
on a 3 min. clock
row 250
max double unders
rest 2-3 min. depending on rower availability
ATL
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August 16

3 heavy deadlifts omem @80+
4rds
25 wallballs 20/14
25 k.b. swings 70/53
O.D.
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August 15

Tuesday
Strict press
10×3
10 min. amrap
10 shoulder 2 overhead
20 double unders
10 pull-ups
                                                               Mantooth
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August 14

Work up to a heavy complex of 1 power clean + 2 front squats
5rds for time
Run 400
3 power cleans 185/115
6 front squats 185/115

5:30 pm showing off the muscle ups

August 12

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders