Empire State CrossFit

Dec. 25

Front Squats 3×6 all sets @ 80%

20 min amrap.

5 chest 2bars

10 wallballs

15 k.b. swings 53/35

 

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4 Responses

  1. cableguy6am says:

    Strength: 175# x 3
    WOD: 9 rounds

  2. paulyd42 says:

    1) Every 30 seconds for 5 minutes (11 total reps):

    1 Power Snatch @ 80% -done at 175#

    2) Every 30 seconds for 5 minutes (11 total reps):

    1 Power Clean @ 80% -done at 245# for the first 6 reps. Then dropped it down to 225#

    21, 15, 9 reps for time:
    Squat holding a 30lb med ball
    Burpees = 3:00

    Rest 1 minute, then

    For time:
    500m Row
    40 Squats
    30 Sit ups
    20 Push ups
    10 Pull ups = 4:25

    Didn’t feel good at all today. dialing everything back in this week and ready to get back to normal.

  3. gandhi765 says:

    CF Southie

    Strength OMEM for 10min 3 banded deads with green band 315#

    Conditioning
    30 CTB
    50 Burpees
    Row 1000m
    8:28

  4. erikaungargames says:

    Crossfit boynton beach
    Strength EMOM 7 min
    1 power snatch
    1 hang snatch @ 75% 1 rep max
    I did 65 % as the coach worked with me on my form. It was a squat snatch for hang snatch. I guess I didn’t know that.
    Metcon 8 min amrap
    5 hang snatches 115/83
    15 wall balls
    50 double unders
    3 rounds + 5 hang snatches (63) pounds.
    Able to go lower in the squat part 🙂