Emmy Simpkins

Today’s Workout *Schedule is tentative due to weather! Please check Wodify with schedule updates.

Strength

• Every 3:00 x5
  • 10 Back Squats @60%
    • On final minute, perform MAX REPS in 1:00

Conditioning

• “Repeater”
  • Every 3:00 x5
    • 30 Double Unders
    • 20 Wallballs (20/14#) (CRX 30 Reps)
    • 30 Double Unders

CrossFit LITE

• Every 3:00 x6
  • 10 Wallballs
  • 20 Russian Swings
  • 40 Double Unders

After Party

3 Rounds:

• 20 Russian Twists
• :20 Arch Hold

Today’s Workout

• In teams of 3 complete for time:
  • 3k Row/Ski
  • 100 Bench Press (135/95#)
  • 9k Assault Bike
  • 100 Strict Pull Ups

Reminder that we will be doing Friday Night Lights TONIGHT for 19.2 from 6:30-9pm.

Today’s Workout

Strength

• Front Squat
  • 10 Rep Max

Conditioning

• AMRAP4:
  • 40 Double Unders
  • 12 Squat Cleans (95/65#)
• Rest 1:00
• AMRAP3:
  • 30 Double Unders
  • 8 Squat Cleans (135/95#)
• Rest 1:00
• AMRAP2:
  • 20 Double Unders
  • 4 Squat Cleans (155/105#)
• Rest 1:00
• AMRAP1:
  • MAX Reps Squat Cleans (185/125#)

CrossFit LITE

• 25 Minutes:
  • 20 Russian KB Swings
    15 Pushups
    10R/10L 1-Arm Rows
    5R/5L Turkish Getups

Today’s Workout (CrossFit and CF LITE)

Strength

• Build to a heavy Heaving Snatch Balance

Conditioning

• EMOM24:
  • 1- 100′ Sled Push
  • 2- 20 Wallballs (20/14#) (SX= 15 Reps)
  • 3- 1:00 Plank
  • 4- Rest

Today’s Workout

Conditioning

• AMRAP 20
  • 40 Deadlifts (155/105#)
    40 Pull-ups

    20 Hang Power Clean
    20 Burpees Over Bar

    10 Shoulder To Overhead
    10 Ring Muscle-Ups

SX: 135/95#

CRX: 185/135#

CrossFit LITE

• AMRAP 20
  • 40 Dual DB Deadlifts
    40 Jumping Pull-ups

    20 Dual DB Hang Power Clean
    20 Burpees

    10 Dual DB Push Presses
    10 Ring Dips

Today’s Workout

Weightlifting

• EMOM7: 1 Power Snatch @75%
• EMOM3: 3 Clean Pulls @100%

Conditioning

• “Randy”
  • 75 Power Snatches (75/55#) For Time

CrossFit LITE

• 5 Rounds
  • 10 Bench Press
    20 Situps
    30 Air Squats
    :40 Jump Rope

Today’s Workout

Strength

• Every 3:00 x5
  • 10 Strict Press @ 50% of 1RM
    • Max Reps on Final Set

Conditioning

• AMRAP20:
  • Partner 1: 400m Run
  • Partner 2: AMRAP
    • 21 KB Swings (53/35#)
    • 12 Pull Ups

After Party

• 2:00R/L Twisted Cross Stretch
• 1:00R/L Pigeon Stretch

Today’s Workout

• AMRAP18:
  • 12 Toes to Bar
  • 12 Hang Power Cleans (135/95#)
  • 500m Row/Ski

After Party

• Accumulate 4:00 in a Saddle Stretch

Open Workout 19.1 From 6:30-9:30PM!!!

Today’s Workout

Strength

• 10 Sets of 1 Snatch Balance + 1 OHS @ 60-75% of 1RM

Conditioning

• Tabata:
  • Double Unders
  • Abmat Sit Ups
  • Strict Pull Ups
  • DB Snatches (50/35#)

CrossFit LITE

• Tabata:
  • Ski/Row
  • Push Up
  • Plate Push
  • Ring Rows
  • Hollow Rocks

Today’s Workout (CrossFit + CF LITE)

• AMRAP2, 2:00 Rest for 6 Rounds:
  • 5 Bench Press (185/115#) (CRX 225/1325#)
  • 15 Wallballs (20/14#) (CRX 30/20#)
  • Max Calorie Assault Bike in remaining time