Emmy Simpkins

Today’s Workout

Weightlifting

• Build to a heavy Heaving Snatch Balance
  • Try to go heavier than last week!
• 3×3 Snatch Pulls @110%

Conditioning

• “Agio”
  • 3-6-9-12-9-6-3
    • Shoulder to OH (185/125#)
  • 10 Box Jump Overs after every set (24/20″)

CrossFit LITE

• 3-5 Rounds
  • 10 Seated Arnold Press
  • 5R/5L Renegade Rows
  • 10 Front Squats
  • 5R/5L Single Leg Deadlifts
  • Max Effort L-Sit

Today’s Workout (CrossFit + CF LITE)

• In teams of 4-5, AMRAP10:
  • 10/8 Calorie Assault Bike Sprints (Alternating athletes)

Conditioning

• In teams of 2, alternating rounds until both partners complete 4 rounds:
  • 10 Sandbag Lunges
  • 50′ Sandbag Carry
  • 5 Sandbag over the Shoulder

Today’s Workout

Strength

• EMOM10: 1 High Hang Snatch
  • Min 1-2: 60%
  • Min 3-4: 65%
  • Min 5-6: 70%
  • Min 7-10: Build

Conditioning

• Every 2:00 x6:
  • 8 Power Snatch
  • 10 Hang Power Clean and Jerk
  • 8 Burpees over the Bar

RX: 75/55#

CRX: 95/65#

CrossFit LITE

• 20-18-16-14-12-10-8-6-4-2
  Kettlebell Swings

  2-4-6-8-10-12-14-16-18-20
  Burpees

  :15 Hollow Hold after every round

Today’s Workout

Strength

• Every 3:00 x 5
  • 8 Back Squats @65%
    • on final minute, perform max reps in 1:00

Conditioning

• AMRAP15:
  • 100′ Sled Push
  • :20 Double KB Wallsit
  • 300m Run

CrossFit LITE

• 4 Rounds:
  • 400m Run/Ski
  • 30 Squats
  • 20 V Ups
  • 100′ Sled Push

Today’s Schedule

8am Recovery Yoga w/ Coach Jennifer Phillips

9am CrossFit LITE

10am Barbell Club

11am-1pm Open Gym

Today’s Workout

With a partner:

• AMRAP10:
  • 5 Ring Muscle Ups
  • 10 SDHP (115/75#)
  • 15 Air Squats

Rest 3:00

• AMRAP10:
  • 15 Hang Power Cleans
  • 10 Chest to Bar Pull Ups
  • 5 Synchro Burpees

Split reps however desired.

Today’s Workout

Strength

• EMOM10: 1 Push Press + 1 Push Jerk (build every 2 minutes)

Conditioning

• AMRAP10:
  • 10 DB Rev. Lunges (2×40/2×35#)
  • 10 DB Box Step Ups (24/20″)
  • 10 DB Push Press

CrossFit LITE

• AMRAP25:
  • 5R/5L Alt DB Press
  • 8 Strict Pull Ups
  • 5R/5L DB Rev. Lunge
  • 8 Glute Ham Raises
  • 1:00 Plank

Today’s Workout

Strength

• Build to a heavy HEAVING Snatch Balance
  • Try to beat last weeks number

Conditioning

• 4 Rounds for time:
  • 500m Row
  • 20 Box Jumps (24/20″)
  • :20 L-Hang

CrossFit LITE

• 4 Rounds for time:
  • 500m Row/Ski
  • 10 Dual DB/KB Hang Power Cleans
  • 10 Dual DB/KB Box Step Ups
  • :20 Hollow Hold

Today’s Workout

2:00 Work/2:00 Rest

Odd Rounds:

• 10 Bench Press (70/60% BW) (CRX: 100/70%)
• Max Reps Push Ups

Even Rounds:

• 2 Rope Climbs (CRX: 1 rope climb + 1 pegboard)
• Max Reps Russian KB Swings (70/53#

Today’s Workout

Strength

EMOM9: High Hang, Hang, Full Snatch

• Min 1-3: @60%
• Min 4-6: @65%
• Min 7-9: Building

Conditioning 

2 Rounds For Time:

• 30/25 Cal AAB
• 25 HSPU
• 20/15 Calorie Ski
• 25’ HS Walk

CrossFit LITE

AMRAP20:

• 10 Burpees
• 15/12 Cal AAB
• 20 Abmat sit ups