Empire State CrossFit

Archive for August, 2017

August 6

Fundamentals

 

5 Rounds

10 snatches 95/65

15 box jumps 24/20

15 kb 53/35

August 5

For time

Run 800

200 double unders

Run 800

100 push press 95/65

August 4

Deadlifts 5×3 (Heavier then last week)

 

9 Deadlifts (155lbs / 70kg)

12 Push-ups

15 Box jumps (24″)

August 3

Split jerk 7×1 All @ or above 75% work on speed

AMRAP 15 Minutes

Climb the Ladder

3 Dumbbell Snatch 50/35lbs

3 Handstand Push-Ups

6 Dumbbell Snatch

6 Handstand Push-Ups

9 Dumbbell Snatch

9 Handstand Push-Ups

back to 3 start over the amrap

 

Family Fitness

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August 2

Front squat

4-3-2-4-3-2

7rds for time (teams of two. 1 partner completes whole rd then next partner goes)

20 wallballs

20 calories

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