Emmy Simpkins

Today’s Workout

Strength

• Every :90 x8
  • 3 Position Snatch

Conditioning

• “Isabel”
  • 30 Snatches For Time (135/95#)

Today’s Workout

CrossFit

• For Time:
  • 2k Row/Ski
    200 Double Unders
    2 Mile Run

SWEAT 

• 3 Rounds For Time:
  • 1k Row/Ski
    75 Situps
    500m Run
    25 Burpees

Today’s Workout

Metcon

• Buy In: 1000m Run

  21-15-9
  Deadlifts (225/155#)
  Box Jump + Step Down (24/20″)

  Cash Out: 1000m Run

Today’s Workout

• Partner Workout, divide up however you feel:
  For Time:
  2000m Row/Ski
  150 Wallballs
  100 Pistols
  50 Hang Power Cleans (155/105#) (CRX 185/135#)

Today’s Workout

21.3

• For total time:

  • 15 front squats
    30 toes-to-bars
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 chest-to-bar pull-ups
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 bar muscle-ups
    15 thrusters

21.4

• Complete the following complex for max load:
  • 1 deadlift 1 clean 1 hang clean 1 jerk

Today’s Workout

Conditioning/Strength

• 20 Minutes:
  • 100 Double Unders
    50 Sit Ups
    10 Shoulder to OH (115/75#) (CRX 155/105#)
    100 Double Unders
    40 V Ups
    10 Shoulder to OH
    100 Double Unders
    30 Toes to Bar
    10 Shoulder to OH
    In remaining time, find a max Snatch

Today’s Workout

Conditioning

• For Time:
  • 55 Deadlifts (225/155#)
    55 Push Ups
    55 Wallballs (20/14#)
    55 Handstand Push Ups
    *Every 3:00 (beginning with 0:00), run 300m

Today’s Workout

Conditioning/Strength

• 10 Rounds NOT For Time:
  • 15/10 Calorie Assault Bike
  • 100′ Sled Push (Building in weight)

Today’s Workout

Strength

• 5 Rep Max Back Squat
  • 1 x 95%
  • 1 x 90%

Conditioning

• 3 Rounds for Time:
  • 30 Cal Row/Ski
    20 Burpees

Today’s Workout

Open Workout 21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50/35lb dumbbell, 24/20″ box

Time cap: 20 min.