Empire State CrossFit

WOD

July 21

Work up to a heavy push press

Complete as many rounds as possible in 20 minutes of:

115/75 pound Push press, 10 reps

10 KB Swings, 1.5/1 pood

10 Box jumps, 24/20 inch box

 

Lungs

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July 20

 

 

 

OMEM x 8 min.

2 hang squat cleans

For time

75 double unders

50 wallballs

25 burpees

50 wallballs

75 double unders

 

 

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July 19

Wednesday

6 min. amrap

3 deadlifts 315/205

6 strict hspu

Rest 4 min.

Run 1 mile

These Lovely ladies have been training at Empire for 6+years

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July 18

Work on power snatch

9-15-21

power snatch 115/75

row for calories

Cush

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July 17

Front squat-5-4-3-5-4-3 (1st set starts at 70%)
Fran
21-15-9
Thruster 95/65
pull-ups
( if you already have a sub 3 Fran and dont feel like going to darkside, You can try heavy Fran)
Sohita checking her HANDYWORK
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July 15

In Teams of Two with work being divided evenly

100 calorie row

100 wallballs 20/14

100 toes-2-bar

100 power snatches 75/55