Empire State CrossFit

Author Archive

December 31

WOD
“2016”

20 min. amrap
20 Power cleans 155/105
16 burpee box jumps
20 front squats 155/105
16 toes-2-bar
20 shoulder to overhead
16 HSPU

December 30

Strength
Work up to a heavy power clean

Metcon
For time:

row 1k
30 hang cleans @ around 80% of heavy
30 pistols

December 29

Strength
omem x 10 min.

1-5 strict Handstand push-ups (If 5 is too easy then use a deficit)

 

Metcon
10 min. amrap k.b. or d.b. snatches 53/35 lbs

start the top of each minute with 10 wall balls 24/20.

*you do not need to complete snatches in a minute but you must complete the 10 wallballs 

December 28

Strength
Deadlift 3×3 @80%

Metcon Benchmark
“Helen”
Three rounds for time:
Run 400 meters
21 KB 70/53
12 Pull-ups

December 27

Strength
Work up to a heavy shoulder to overhead

Metcon
21-18-15-12-9-6-3
shoulder to overhead 135/95
Calories on rower

**20 min cap

December 26

Strength
1 power clean every 30 sec. x 6 min.

Metcon
20 min AMRAP:

5 power cleans 135/95
10 toes-2-bar
15 box jumps 20/14