Empire State CrossFit

WOD

October 9

Normal Schedule

Front squat 5 x 2 @85%

30-20-10

Hang squat clean 95/65

pull-ups

If pull-ups are too much cut the # in half

Shirts and tanks are in bring cash

Vayne Apparel – September 2017 – Mockup

October 8

Fundamentals

Rounds, 2 person teams – one partner does full round, and then other partner goes

 

5 minutes

Row 40 cal

10 snatch 135/95

Row rest of time

Rest 5 mins between rounds

October 7

In teams of two with everything split evenly

Run 1 mile with med ball 20/14

200 double unders ( other partner holds plank, rope can only be jumped while plank is being maintained)

100 k.b. swings 70/53 (partner holds plate overhead 45/25, partner can only swing while plate is overhead may not rest on head

5o calorie row

 

October 6

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75/45 pound Snatch, 30 reps

30 Burpees

135/75 pound Snatch, 30 reps

20 Burpees

165/100 pound Snatch, 30 reps

10 burpees

210/120 pound Snatch, as many reps as possible

October 5

Start with whichever workout is tougher for you

Annie

+

2k row

Sush

October 4

15 min. amrap

800 meter run buy in Then

15 KBs, 53/35 (Russian swing)

15 Goblet Squat 53/35

15 Box jump, 24/20

Immediately after, 15 minutes to establish a 1RM Deadlift

Score is total reps + heaviest deadlift  weight.