Empire State CrossFit

Archive for September, 2017

October 1

Fundamentals

Snatch grip deadlift 5×3

2 rounds
40 cal row
30 goblet lunge 53/35
20 deadlift 225/155

September 30

In teams of two With work being divided evenly

25 min. Amrap

Run 1 mile (each partner does 1×800 meter, 2×400)

100 ground to overhead 95/65

100 pull-ups

100 burpees

100 sit-ups

If you finish the sit-ups start back on the ground to overhead

September 29

every 2 min. for 12 min.

2 squat snatches (heavier then last week)

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10′ target)

90 Double-unders

30 Muscle-ups

September 28

3 sets for max reps

on a 5 min. clock

row 500

20 k.b. swings 70/53

max box jump overs 24/20

rest 5 min.

Steel is a 6 year Vet

 

Sept. 27

Work up to a heavy strict press
12 min. amrap
3 shoulder to overhead
3 c2b
3 HSPU

6 shoulder to overhead

6 c2b

6 HSPU

continue to ascend by 3

September 26

Deadlift 5×2 Heavier then last week or metcon weight
3rds for time
Run 400
10 deadlifts 275/185
Cash out
5rds
10 sec. l-sit
20 hollow rocks
30 v-ups
The King