Empire State CrossFit

Testers

Oct 24

6 sets of

1 power snatch + 1 squat snatch

I know the squat snatch is tough move for a lot of people but I have a feeling they are going to throw it in the open this year.

;

5rds

8 power snatches 115/75

12 box jumps

16 goblet lunges 53/35 hold the k.b. upside down only by the handle.

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Barbells for Boobs is this Saturday Oct.27. Heats will start at 10am and will run every 15 mins.

Please arrive early and get yourself warmed up. Please also plan to help out with counting for others and helping set up barbells.

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Oct. 22

Front squat 3×5 65,75,85%

the good old front squat burpee ladder

10 front squats 135/95

1 burpee

9 front squat 135/95

2 burpees

8 front squats 135/95

3 burpees

ect

 
[embed_youtube src=”http://www.youtube.com/embed/iLheJx3Gnsk” width=”100%” ]

Oct. 13

Lets call this one Octoberfest

20 min. amrap

2 muscle ups

4 power cleans 165/110

6 hspu

8 pullups

10 pushups

12 k.b. swings 53/35

 

This goes out to you,you,you and you
[embed_youtube src=”http://www.youtube.com/embed/gRJG78k-9FY” width=”100%” ]

Oct.9

Fighting For Greatness from Jay Vera on Vimeo.

strict press 5-5-5

push press 3-3-3

push or split jerk 1-1-1

 

5rft

5 push press 135/95

10 box jump 24/20

20 double unders

Oct. 6

Let’s call this one 3 in the morning  post results to comments

3 A.M.

3rds

30 russian k.b. swings-eye level

20 thrusters 115/75lbs

10 burpees

Oct. 2

http://robbwolf.com/2012/04/09/real-deal-adrenal-fatigue/

Strict press

5,5,3,3,1,1

3rft

30 k.b. swings 53/35

10 push press each arm 53/35 switch arms as needed

cash out-work on dips/muscle-ups