Empire State CrossFit

Author Archive

September 9

Fight gone bad

 

Three rounds of:
Wallballs 20/14
75/55 sdhp
Box jump, 20″ box
75/55 pound push press
row for calories

rest 60 sec. between rds.

 

September 8

 

Work up to a heavy press grip bench press then drop back and get a 10 rep max.
12.1
7 min. of burpees

September 7

Karabel
10 rds for time
3 power snatches @ 135/95
10 wallballs 20/14
Hotmail

September 6

Clean pulls 4×3 @110% of your max or just a weight that you would like to clean in the future

3 rounds for time of:

15 chest-to-bar pull-ups

20 box jumps 24/20

15 sumo deadlift high pulls, 95 lb.

Tanner

September 5

3 x 10 strict press
3rds for time
Run 400
21 shoulder-to-overhead 135/95
cash out 5×5 strict HSPU
Spencer & coach Justin

September 4

Labor day schedule

8-9:15-10:30am

5×3 power clean

4 Rounds:

15 Deadlifts 185/135lbs

60 Air Squats

120 Double Unders

Vice