Empire State CrossFit

Dec.4

My apologies I know I forgot a lot of people in the heats, we will have a revised list by Friday.

Cleans pulls @110% of 1 rm clean

3 rds

1-5

c2b Pullups

burpees

Cash out

100 meter sprints

 

 

7 Responses

  1. arleva16 says:

    Nice!!! We got sprints. Definitely coming tonight!!!

  2. merkinsays says:

    A. Worked on snatch technique- trying to fix a few things
    B. 4sets 6 tng power cleans rest 60 8 s2oh rest 60 135, 155, 170, 185 all unbroken
    C. Front squats- first rep 3 sec pause in the bottom pos focusing on driving out of the rock bottom pos 2sec pause at top then 1 1/4 squat focus on driving out of bottom explosively-95,135, 165, 185, 205,215,225 2 min rest btn sets focus on keeping hips loose
    D. 3sets 10 burpees 10 hspu 10 box jumps rest 60sec btn 1:13, 1:19, 2:40 first 2 coulda gone faster, last set my dainty wrist made me come off he wall a couple times

    Also threw in 2×15 ghds at the end

  3. dragoxfit says:

    clean pulls: 95×5, 135×5, 165×3, 185×2, 195×2, 205×2, 205×2, 205×2
    wod: 5:41 (regular pull ups)

  4. erikaungargames says:

    4:30 throwing signs up with Sil and Joe! Welcome back Arnold and welcome to the newbies Anthony and Giovani…awesome job!
    worked up to 155 clean pull
    Metcon-6:05 pull ups fell apart in round 2. Saturday should be funny!
    Love seeing Punky’s numbers. AMAZING!

  5. paulyd42 says:

    1) 5X1 3 Position Snatch @ 75% (low to high) ā€“ rest 60 seconds – complete at 155# no misses. DEMO VIDEO

    2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) ā€“ rest 60 seconds – complete at 210#

    Strength

    Back Squat

    -Every 30 seconds for 4:00 minutes ā€“ 1 rep @ 85% (9 total reps) – done at 325#

    -Rest exactly 2 minutes.

    -Every minute on the minute for 4:00 minutes ā€“ 1 rep @ 90% (5 total reps)- done at 350#

    Conditioning

    2 min ME Row for Calories – 50 cals

    -rest 1 minute

    4 min AMRAP of:
    15 Pushups (hand release)
    10 T2B – 3 rounds + 4 t2b

  6. dorizzle21 says:

    Cleans pulls @110% of 1 rm clean
    5×2 @160

    3 rds
    1-5
    c2b Pullups
    burpees
    10:48…rx-ish…getting the height on the pull-ups but still struggling to hit the chest every time

    Cash out
    Tabata 100 meter sprints
    Kept everything at or under 15 seconds