Emmy Simpkins

Conditioning

• AMRAP30:
  • 800m Run
  • 70 Double Unders
  • 60 Hand Release Push Ups
  • 50 Calorie Assault Bike
  • 40 Pistols (alternating)
  • 30 Toes to Bar

Olympic Lifting

• 1 Clean + 4 Front Squats @70% of your 1RM Clean x7 Sets
• 8×4 Back Squats @80%

Nutrition Challenge Benchmark

• For Time:
  • 75 Calorie Row
  • Rest 4 Minutes
  • Run 1 Mile
  • Rest 4 Minutes
  • 50 Burpees to a 45# Plate

*Score= Total Time, Rest included. 

Strength

• Every 2:00 x6
  • 1 Snatch + 1 Snatch Balance + 1 OH Squat

Conditioning

• Every 3:00 begin a new round for 5 TOTAL Rounds of:
  • 15/10 Calorie Assault Bike
  • 10 Box Jump Overs (24/20″)
  • 15 Wallballs (20/14#) (CRX- 30/20#)

Strength

• Back Squat 6×6 @70% across

Conditioning

• 3 Rounds For Time:
  • 7/5 Bar Muscle Ups
  • 7 Shoulder to OH (RX- 135/95#) (CRX- 185/125#)

8am Class ONLY!

Nutrition Challenge briefing begins at 9am, immediately followed by our In-House Competition!

Weightlifting:
Clean and Jerk 
Running clock. 0-10:00, establish 1RM for the day.

10:00-17:30, 1 Clean and Jerk at 90% of your max for the day. One rep every :90, 5 total reps.

Metcon:

For Time:
1 up to 10
KB 1-Arm Hang Clean & Jerk (53#/35#)
Shuttle Sprint
1/1 C&J, 10m Sprint. 2/2 C&J, 20m Shuttle Sprint. 3/3 C&J, 30m Shuttle Sprint, etc…

10 Rounds

200m Row
15 Wall Balls (20#/14#)
15 Situps

-Rest 1 minute between rounds
Keep track of your meters over/under 200. Each meter over/under = 1 Burpee. Immediately start penalty burpees after completion of your 10th round.
Score = Total time, including rest and penalty burpees.

Weightlifting:

Running clock, 0-10 minutes:

Snatch 1RM

10-15 minutes:
EMOM5 – 1 Snatch @90%

Metcon:
CrossFit Games Open 11.4

AMRAP – Rounds and Reps
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups