Empire State CrossFit

Author Archive

May 22

Work up to a heavy clean pull
600 meter run buy in
then 3 rds for time
10 power cleans 155/105
5 bar muscle ups
                                       5 year Wodfather Vet and champion

May 21

7 x 1 Pause Front squat  (Heavier then last week)
For time ( 20 min. time cap & all reps must be unbroken)
1-10 Thrusters 115/75
 10 unbroken k.b. swings 70/53 between each rd.

May 20

Skill – deadlift 4-3-2-4-3-2

Wod –

30 pullups

30 cal row

30 deadlift 245/185

30 cal row

30 pullups

May 19

20 min. amrap

Run 200 meters

5 strict pull-ups

10 push-ups

15 air squats

May 18

7×1 split jerk
For time
30 shoulder to overhead 115/75
50 burpees
row 1000 meters
Don’t be to hard on them at regionals

May 17

5rds for reps
on a 2 min. clock
5 box jumps 30/24
10 toes-2-bar
max calories assault bike
rest 2min.
instructor ab cashout