Empire State CrossFit

Author Archive

September 16

In teams of two With the work split evenly

5rds for time

20 thrusters 95/65

20 pull-ups

20 burpees over barbell

September 15

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75 pound Snatch, 30 reps

135 pound Snatch, 30 reps

165 pound Snatch, 30 reps

210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

45 pound Snatch, 30 reps

75 pound Snatch, 30 reps

100 pound Snatch, 30 reps

120 pound Snatch, as many reps as possible

September 14

3 x 6 Turkish get-ups (3 each arm)

20 min. amrap

run 400

24 wallballs

12 HSPU

Robbins

September 13

Deadlift  5×5 above metcon weight

For time:

100 double-unders

25 toes-to-bars

25 deadlifts 225/155

50 box jump overs 24/20

Fit people on the town

September 12

Strict press 5-3-1
Push press 5-3-1

Teams of two

5 min. of rowing

5 min. of shoulder to overhead 115/75

partners start on the row or press then switch. There is a 10 sec transition between stations.

Toothpick

September 11

1 heavy squat clean and jerk omem x 6 @ or above 90%

For time
Run 800 meters
50 thrusters 95/65
Cash out-tabatta flutter kicks
                Jar