Empire State CrossFit

WOD

May 23

5 x 3 push jerk

8 min. amrap

30-20-10

Shoulder to Overhead 115/75

pull-ups

Glasssman finishing up the whole 30 strong

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May 22

work up to a heavy complex of

1 power clean+1 front squat
3rds for time
10 power cleans 135/95
10 front squats 135/95
50 double unders
Empire representing in Albany last weekend
https://youtu.be/1k_jEzGuAkU

May 20

In teams of two with work being divided evenly

 

2rds for time (25 min. cap)

60 alternating dumbbell or kettlebell snatch 50/35

60 burpees

60 box jumps

60 thrusters 75/55

60 toes-2-bar

May 19

Good Luck Coach Bri!!!!! Crush it!!!!!

 

On the Minute x 15

Minutes 1-5 – 7 Deadlifts

Minutes 6-10 – 5 Deadlifts

Minutes 11-15 – 3 Deadlifts

For time

run 800

30 power cleans 155/105

run 800

 

 

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May 18th

Work on hang squat snatch
5 rds for time
6 hang squat snatch 135/95
200 meter farmer walk 70/53 in each hand
                                     Rousey
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May 17

Work up to a heavy front squat
4rds for time
run 400
25 k.b. swings 53/35
15 Thrusters 95/65
                                           Old school checking out swaggers depth
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