Empire State CrossFit

Games WOD

February 1

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Strength
work up on a set of 1 power clean + 2 push jerks

WOD
Open WOD 13.4
7 min. amrap
3 c&j 135/95
3 toes 2 bar
6 c&j
6 toes 2 bar
9 c&j
9 toes 2 bar
ascending by 3’s

January 29

 


WORKOUT 13.1

MEN – includes Masters Men up to 54 years old

**Masters weights in orange
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps  **M: 45#
30 Burpees
135 pound Snatch, 30 reps **M: 75#
20 Burpees
165 pound Snatch, 30 reps **M: 100#
10 burpees
210 pound Snatch, as many reps as possible **M: 120#

 

WOMEN – includes Masters Women up to 54 years old

**Masters weights in orange
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps **M: 35#
30 Burpees
75 pound Snatch, 30 reps **M: 55#
20 Burpees
100 pound Snatch, 30 reps **M: 75#
10 burpees
120 pound Snatch, as many reps as possible **M: 90#

January 18


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Strength
Work up to a heavy front squat

Metcon
Open wod 13.3

150 wallballs
90 double unders
30 muscle ups (scale is kipping pull-ups

January 15

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CrossFit Open WOD 13.2
10 min. amrap
5 shoulder to overhead 115/75
10 deadlift 115/75
15 box jumps 24/20

January 8

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

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14lb
30 cleans, 135/95 lb.
20 muscle-ups

Dec.11

6 sets

1 power snatch+2 ohs

10 min. amrap

15 ground to overhead 75/55

30 double unders

Top 5  males

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