Emmy Simpkins

Today’s CrossFit/SWEAT Workout

• In teams of 3, AMRAP30
  • 50 SB cleans
    50 box jump-overs (30/24″)
    50 SB deadlifts
    50 Synchro V-Ups
    40 Calorie Assault Bike
    30 Synchro V-Ups
    30 SB deadlifts
    30 box jump-overs
    30 Calorie Assault bike

Today’s CrossFit Workout

Conditioning

Event 7 of CFSE Mock Games Week

• 3k Row or Ski

Rest 5:00

Event 8

• 15-10-5 Reps for Time
  • Bar Facing Burpees
  • Front Squats (135/95#)

Today’s SWEAT Workout

Strength

• EMOM10
  • Odd- 5 Deadlifts
  • Even- :40 Wallsit

Conditioning

• 3 Rounds for Time:
  • 800m Run
  • 200m Farmers Carry

Go Harder:

2×70#/2×53#

Today’s CrossFit Workout

Event 5 of CFSE Games Mock Week

• 15:00 to find a 1 Rep Max Clean

Event 6 

• 21-15-9 Reps for Time:
  • Calories Assault Bike
  • Toes to Bar

Today’s SWEAT Workout

• 5 Rounds:
  • 5 Bench Press AHAP
  • 10 Banded Push Ups
• 3x
  • 10 Arnold Press
  • 15 Bent over Reverse Flies
  • 20 Banded Tricep Extensions

Today’s CrossFit Workout

Weightlifting

• 3×10 Z-Press

Conditioning

Event 4 of CFSE Games Mock Week

• 3 Rounds for Time:
  • 1 Pegboard Ascent
  • 100 Double Unders
  • 10 DB Hang Split Snatch (50/35#)
  • 10 DB Hang Clean and Split Jerk

Today’s SWEAT Workout

• For Time:
  • 75/60 Calorie Assault Bike
  • 50 KB Swings
  • 40 Wallballs
  • 30 Burpee Box Jump Overs
  • 20 Toes to Bar
  • Accumulate 1:00 in an L-Hang

Today’s CrossFit Workout

Event 2 of CFSE Games MOCK Week

• 5:00 CAP
  • 100m Sled Push (+90#/+45#)
  • 10 Bar MU
  • 200m Sprint

Event 3 

• 4k Run For Time (CRX Wear a Vest)

Today’s SWEAT Workout

• For Time:
  • 3k Row/Ski
  • 3k Run

With the conclusion of the 2019 CrossFit Games, in our efforts to celebrate our sport (and get a slight taste of what the athletes went through!), we will be doing a CFSE Mock Week of some of the events from this years Games.

Today’s CrossFit Workout

Weightlifting

• E2MOM x5
  • 2 Snatches + 1 Overhead Squat

Event 1

• 3 Rounds for time (18:00 CAP)
  • 400m Run
    3 Rope Climbs
    5 Snatches (155/105#)

Today’s SWEAT Workout

• AMRAP20:
  • 20 DB Snatches
    20 DB Jumping Lunges
    20 DB Strict Sit Ups
    10 DB Strict Pull Ups

8am Recovery Yoga

9am + 11am SWEAT

• EMOM25:
  • 1- 200m Run
    2- 6 Sandbag over the Shoulder
    3- 6 DB Box Step Ups + 6 Box Jump Overs
    4- Max Burpees
    5- REST

Score = Burpees

GO HARDER:
100/75# SB
50/35# DB
24/20″ Box

10am Barbell Club

12-1pm Open Gym

Today’s CrossFit/SWEAT Workout

• In teams of 2, AMRAP12:
  • 100/75 Calorie Row for Time
    • Must switch every 20/15 Calories
  • In remaining time, both partners find a 1 Rep Max Bench Press

Rest 4:00

• AMRAP12
  • 100 Bench Press
    • @ 50% of lightest 1 Rep Max from Above
  • In remaining time, Max Calories on the rower

Today’s CrossFit Workout

Strength

• 4 x 10 Push Press (Building)
  • Between each set, perform a :30 HS Hold

Conditioning

• For Time:
  • 400m Run
  • 40 Wallballs (20/14#)

Rest 2:00

• For Time:
  • 40 Wallballs
  • 400m Run

Today’s SWEAT Workout

• 10 Rounds For Time:
  • 200m Run
  • 10 Burpees
  • 1 Rope Climb

Today’s CrossFit Workout

Conditioning

• 10 Rounds, alternating rounds with a partner:
  • 20/15 Cal Assault Bike
    10 DB Deadlifts
    100′ Farmers Carry
    10 Toes to Bar

RX: 2×50#/2×35#

CRX: 2×70#/2×50#

Today’s SWEAT Workout

• 3 Rounds:
  • 3 x 20/15 Cal Row, Rest 1:00
  • 2k Assault Bike, Rest 2:00