Empire State CrossFit

Author Archive

November 19

 

Skill: 6 min EMOM

2 C&J at 75%

 

Wod: 12 min EMOM

10 wallballs 20/14

5 S2O 135/95

 

Fundamentals:

 

Skill: Work up to heavy push press

 

Wod: 12 min EMOM

12 air squats

6 S2O 115/75

 

Cash out: Work on pullups/kipping

 

November 18

Omem x 10 min. 5-15 push-ups

10 min. amrap
30 double unders
10 alternating d.b. or k.b. snatches 50/35

November 17

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20/14 lb. to 10-foot target

30 cleans, 135/95 lb.

20 muscle-ups

These two always go to war. man on the right made it back to the muscle ups back in 14.

November 16

G.I. Jane

100 burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. but instructor should modify to your ability level. Cash out work on goats.

November 15

Work up to a heavy-ish deadlift

12 min. amrap

3 deadlifts 275/185

6 HSPU

9 box jump overs

 

Empire tanks make you pretty and Fit! We got a few left!!

November 14

Split jerk 7×1 work on Technique

10 min. AMRAP:

2-4-6-8-10-12 reps

shoulder to overhead 155/105

20 double unders after each rd completed

This should be your accountant! 300lb. Clean & Jerk in Front yard.