Empire State CrossFit

Dec. 28

Power clean

5 sets

1.1.1 rest 10 seconds between singles-goal is to get up to 90% of 1rm

on a 3 min. clock

row 300

max double unders

rest 3-6 min.


I am gonna buy one of these, I have bulging disks and have heard good things


[embed_youtube src=”http://www.youtube.com/embed/i9tU7_w7rvw” width=”90%” ]



2 Responses

  1. paulyd42 says:

    1) Every 15 seconds for 5:00 (21 total reps):

    1 Banded Deadlift @60% Bar Weight + 25% Band Tension

    Note: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. = done at 285# with 120# band tension

    2a) Bench Press: 3X10 – heavier than last week, rest 1:30

    Notes: All reps must be performed with the hips (ass) in contact with the bench. = 205#x10, 230#x10, 260#x10

    2b) Strict Weighted Pull-ups: 3X10 – heaviest possible, rest 1:30

    Notes: Pull-ups do not have to be unbroken, but sets should not take longer than 30 seconds. = Done with KB’S
    35#x10, 53#x10, 53#x10


    3 rounds for time of:

    30 KB Snatches (15l/15r) 24kg
    25 Wall Balls 20# = 6:52 – all sets unbroken


    1a) 3XME Strict T2B – rest 45 sec. = 12,10,10
    1b) 3X10 Strict GH Raise – rest 45 sec. = Done. not strict but getting much better with these.