Emmy Simpkins

Today’s workout

Hero WOD

• “Nate”
  • AMRAP20
    • 2 Muscle Ups
    • 4 Handstand Push Ups
    • 8 KB Swings (70/53#)

Weightlifting

• Build to something heavy for the day of the following complex
  • 1 Deadlift + 2 Hang Power Cleans + 1 Shoulder to OH

Speakeasy SWEAT Workout

• 4 Rounds
  • 400m Run
    30 Air Squats
    20 Pushups
    10 Dual KB Deadlifts + 100m Farmer Carry

After Party

• AMRAP3
  • AbMat Situps

Today’s Workout

Conditioning

• “Jerry”
  • 1 Mile Run
  • 2k Row
  • 1 Mile Run

Today’s Workout

PUMP

• 5 Rounds for QUALITY:
  • 5 Bench Press
    10 Skull Crushers
    20 Alt. Hammer Curls

Conditioning

• For Time:
  • 50 Cal Assault Bike
    100 Situps
    200 Double Unders

Today’s Workout

Conditioning

• EMOM25
  1. 200m Run
  2. 100′ Sled Push
  3. Max Sandbag Over Shoulder
  4. 20sec Hollow + 10 Rocks
  5. Rest

Today’s Workout

Strength

• Every :90 x8
  • 3 Position Snatch

Conditioning

• “Isabel”
  • 30 Snatches For Time (135/95#)

Today’s Workout

CrossFit

• For Time:
  • 2k Row/Ski
    200 Double Unders
    2 Mile Run

SWEAT 

• 3 Rounds For Time:
  • 1k Row/Ski
    75 Situps
    500m Run
    25 Burpees

Today’s Workout

Metcon

• Buy In: 1000m Run

  21-15-9
  Deadlifts (225/155#)
  Box Jump + Step Down (24/20″)

  Cash Out: 1000m Run

Today’s Workout

• Partner Workout, divide up however you feel:
  For Time:
  2000m Row/Ski
  150 Wallballs
  100 Pistols
  50 Hang Power Cleans (155/105#) (CRX 185/135#)

Today’s Workout

21.3

• For total time:

  • 15 front squats
    30 toes-to-bars
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 chest-to-bar pull-ups
    15 thrusters
    Then, rest 1 minute before continuing with:
    15 front squats
    30 bar muscle-ups
    15 thrusters

21.4

• Complete the following complex for max load:
  • 1 deadlift 1 clean 1 hang clean 1 jerk

Today’s Workout

Conditioning/Strength

• 20 Minutes:
  • 100 Double Unders
    50 Sit Ups
    10 Shoulder to OH (115/75#) (CRX 155/105#)
    100 Double Unders
    40 V Ups
    10 Shoulder to OH
    100 Double Unders
    30 Toes to Bar
    10 Shoulder to OH
    In remaining time, find a max Snatch