Emmy Simpkins

Today’s CrossFit Workout 

Weightlifting

• 20 Rep Max Back Squat

Metcon

• 8min Max Distance Assault Bike

Today’s ENDURE

• 20 x 250m Row/Ski, Rest :20

Today’s CrossFit Workout 

• Metcon (Weight)
  10 Rounds for AFAP and AHAP:
  200m Run
  10-1 Power Cleans (Building)

  Rest 1:00 between rounds

Today’s SWEAT Workout

• 10 Rounds
  5 DB Up/Downs
  10 Wall Balls
  15 Situps

Today’s Workout 

• Metcon (Time)
  With a partner, complete for time:
  1 Mile Run, broken up into alternating 200m Runs (4x EACH)
  50 Devil Press, alternating every 5 reps (2×50#/2×35#)
  1 Mile Run, broken up into alternating 400m Runs (2x EACH)
  50 DB Thrusters, Alternating every 5 reps
  200m Farmers Carry EACH

Today’s Workout 

• Metcon (6 Rounds for reps)

  3:00 on/3:00 off x 6
  15/12 Calorie Assault Bike
  12 Burpees
  12 Toes to Bar
  Max Calorie Ski in Remaining time

Today’s CrossFit Workout

Weightlifting

• 15 minutes to establish a heavy single Power Clean

Metcon

• AMRAP14
  • 60 Calorie Row
  • 50 Toes to Bar
  • 40 Wallballs (20/14#)
  • 30 Cleans (135/95#)
  • 20 Muscle Ups

Today’s SWEAT Workout

• 30 Minutes:
  • 200m Run
    100m Farmer Carry
    50m Sandbag Carry
    25m Sled Push

Today’s CrossFit Workout 

Weightlifting 

• Back Squat:
  • 1×5, 2×3, 3×1

Metcon

• Amrap12
  9-6-3
  Deadlifts 185/155
  Burpees over bar
  Pistols each leg

  **The amrap is complete rounds of 9 deadlifts 9 burpees 9 pistols, 6, 6, 6 3, 3, 3 then back to the round of 9 as many times through as you can within your 12 minutes.

Today’s ENDURE

For Time:
1 Round:
90 Cal Assault Bike
90 Cal Row/Ski
2 Rounds:
45 Calorie Assault Bike
45 Calorie Row/Ski

Today’s Workout 

• For Time:
  • 50-40-30-20-10 Push Ups
    500-400-300-200-100m Medball Run
    5-4-3-2-1 Wall Walks

Today’s CrossFit Workout 

CrossFit Games Open 13.4 (AMRAP – Reps)

Today’s Workout 

Strength

Weighted Pull-ups (3 Rep Max)

Today’s CrossFit Workout 

Conditioning