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Emmy Simpkins

2.4.20- Tuesday

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Today’s CrossFit + SWEAT Workout

Conditioning

Metcon 1

  • 3:00 work, 3:00 rest x 3 Rounds
    • 400m Run
      Max Cal Assault Bike w/ remaining time

Metcon 2

  • 1:30 Work, 1:30 Rest x 3 Rounds
    • 200m Run
      Max Cal Assault Bike w/ remaining time

2.3.20- Monday

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Today’s CrossFit Workout

Strength

  • 3 WORKING Rounds
    • 50’ Front Rack Yoke Carry (AHAP)
      :30 Hollow + :30 Arch

Conditioning

  • 5 Rounds
    • 5 Hang Squat Cleans (155/105#)
      20/15 Pushups

16:00 Time Cap

Today’s SWEAT Workout

Strength

  • EMOM5: Power Clean + Jerk x2

Conditioning

  • 10 Rounds
    • 30 Double Unders
      5 Hang Power Cleans
      5 Shoulder to Overhead

2.1.20- Saturday

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Today’s Workout

  • In Teams of 2, alternating MOVEMENTS for AMRAP25:
    • 12/9 Calorie Assault Bike
      12 Russian KB Swings (70/53#)
      6 Shoulder to OH (155/105#)
      3R/3L KB Thrusters
      300m Run

1.29.20- Wednesday

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Today’s CrossFit Workout

Benchmark

  • “Lynne”
    • 5 Rounds for Total Reps
      • Max Reps Bench Press (BW/75%)
      • Max Reps Pull Ups

Today’s SWEAT Workout

  • In a 25:00 Window, complete as many rounds as possible for QUALITY:
    • 10 Bent Over Reverse Flies
      8 Dual DB Hammer Curls w/ :3 Negative
      6-4-2 Bench Press AHAP (Building)
      10R/10L Side Plank Reach Throughs

1.28.20- Tuesday

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Today’s CrossFit Workout

Conditioning

  • 3 Rounds EACH For Time:
    • 80 Double Unders
    • 40 Wallballs (20/14#) (CRX 30/20#)
    • 20 DB Box Step Overs (2×40/2×25#) (CRX 2×50/2×35#) (20″)
    • 10 DB Burpees

Today’s SWEAT Workout

  • 3 Rounds For Time:
    • 1k Row/Ski
    • 3k Assault Bike

1.24.20- Friday

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Today’s CrossFit Workout

Strength

  • EMOM10: 1 Power Clean + 1 Clean (Build)

Conditioning

  • For Time:
    • 12-10-8-6-4-2 Handstand Push Up (CRX 2″ Deficit)
    • 6-5-4-3-2-1 Clean (185/135#) (CRX 155/175#)

Today’s SWEAT Workout

Strength

  • EMOM8: 10 Squats + 3 Hang Power Cleans (Build)

Conditioning

  • 5 Rounds for time:
    • 10 DB Hang Power Cleans
      10 DB Squats
      10 DB Push Press
      10 Burpees

1.22.20- Wednesday

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Today’s CrossFit Workout

Strength

  • 7×3 Segmented Deadlift (Pause for :3 below the knee)
    • 3 Seated Box Jumps between each set

Conditioning

  • AMRAP12
    • 40 Double Unders
    • 20 Russian Swings (70/53#)

Today’s SWEAT Workout 

  • AMRAP20:
    • 1:00 Double Unders
      10 Bench Press
      20 Hollow Body Rocks
      10 Overhead Lunges (45/25#)

1.21.20- Tuesday

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Today’s CrossFit Workout

Strength

  • 5×3 Weighted Strict Pull up @31×1

Conditioning

  • “Jackie”
    • For Time:
      • 1000m Row
      • 50 Thrusters (45/35#)
      • 30 Pull Ups

Today’s SWEAT Workout

  • 15-12-9-6 AHAP
    • Bulgarian Split Squat (Each leg)
      Single Arm Arnold Press
      Single Arm DB Row
      500m Row Sprint