Empire State CrossFit

Author Archive

September 24

Fundamentals

 

Skill work: HSPU/Pullup/Weighted pullup – athlete choice

 

8 min EMOM – HSPU/Pullup/Muscle up – athlete choice

 

Metcon – 12 min AMPRA

24 double unders

18 wall balls 20/14

12 pullups

September 23

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

September 22

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24/20″ box

115/75 pound Push press, 12 reps

9 Toes-to-bar

 

September 21

5 Rounds:

7 Front Squats(165/115-185/125-205/135-225/155-245/175)

11 Bar Facing Burpees

15 Sit Ups

increase weight each round

September 20

3 squat snatches every 2 min. for 12 min.
3rds for time
row 30 cal
20 dumbell snatches 50/35
Community support

September 19

Deadlift 5×3
5rds for time
2 bar muscle ups (scale is 6 pull-ups or 2 strict)
14 pistols or 28 lunges
40 double unders
Another amazing transformation