Empire State CrossFit

Archive for April, 2018

May 1

Tuesday

5-3-1

strict press

5-3-1

push press

Complete as many rounds as possible in 25 minutes of:

20 push-ups

30 sit-ups

40-cal. row

Saucer

April 30

5 sets of 1 hang squat clean + 3 front squats. All sets at or above 80% of last weeks 1rm. If you were not here above metcon weight.
8 min. amrap
3 hang squat cleans 95/65
3 toes-2-bar

6 hang squat cleans 95/65

6 toes-2-bar

9 hang squat cleans 95/65

9 toes-2-bar

reps keep ascending by 3

Google wants you to pick up your stuff

April 29

Work up to heavy power clean

3 rounds for time
Run 600
15 power cleans 145/100
15 pull-ups

April 28

In teams of 2: 20 rds. for time (one partner complete whole rd before next partner works)

run 200 meters

7 burpees

14 k.b. swings 53/35

These should be all out sprints and you rest while partner goes. Goal is to keep intervals the same.

April 27

1 power snatch omem x 10 min. (heavier then metcon)
9 min. Amrap
1 power snatch 135/95
1 muscle up
2 power snatches 135/95
2 muscle ups
3 power snatches 135/95
3 muscle ups
4 power snatches 135/95
4 muscle ups
ect.
6 years for the lady on the right. Day 1 for other young lady

April 26

5rds for max reps
D.B. Thrusters 50/35
K.B. Snatches 53/35
weighted step-ups 53/35
rest 1 min.
                       This is how positive, fit people choose to start there Saturday mornings