Emmy Simpkins

Today’s CrossFit Workout

• Every 10:00 x 3 Rounds
  • 1k Row
    30 DB Box Step Ups (50/24″, 35/20″)
    15 Power Cleans (135/95#)

Today’s SWEAT Workout

• 10 Rounds:
  • 300m Row/Ski
    15 Pushups
    15 Situps

Today’s Schedule

8am Yoga

9:00 + 9:45am SWEAT

10:30 Barbell Club

11:15-12:30 Open Gym

Today’s CrossFit + SWEAT Workout

Conditioning

• 5 Rounds (not for time)
  • 15/12 Cal Ski
    50′ Sled Push + 50′ Pull
    10 Bench Press

Rest as needed between rounds

Today’s CrossFit Workout

Weightlifting

• 15:00 to build to a heavy complex of the day
  • Power Clean + Front Squat + Hang Clean

Conditioning

• 10-8-6-4-2
  • Power Cleans (115/75#)
    Front Rack Lunges

Rest 3:00

• 2-4-6-8-10
  • Power Cleans
    Front Rack Lunges

CRX: 135/95#

Today’s SWEAT Workout

• 4 Rounds:
  • 250m Row
    25 MB Cleans
    25 Strict Situps

Today’s Workout (CrossFit + SWEAT)

• 2 Rounds
  • 2k Assault Bike
    150 Double Unders
    2k Run

Today’s CrossFit Workout

Gymnastics

• 4 Rounds (not for time)
  • 25′ HS Walk
    :15 L-Hang + 5 L-Hang Pullups

Conditioning

• AMRAP12
  • DB Hang Snatch (reps EACH arm)
    Toes To Bar
    Strict HSPU

Ascending Ladder: 3, 6, 9, 12, 15 etc…
RX: 35/20#
CRX: 50/35#

Today’s SWEAT Workout

• For Time:
  • 20-18-16-14-12-10-8-6-4-2
    SDHP
    2-4-6-8-10-12-14-16-18-20
    Burpees

*10 V-Ups after every round

Today’s CrossFit Workout

• 0:00-10:00
  • Build to Moderately heavy Power Snatch
• 15:00-35:00
  • 10 Rounds For Time:
    • 5 Power Snatches
    • 10 Burpees Over the Bar
      • Increase weight every 2 rounds
        • 75/55#
          95/65#
          115/75#
          135/95#
          155/105#

Today’s SWEAT Workout

• 3 Rounds:
  • 2k Bike
    10 Dual DB Box Step Ups
    10 Dual DB Hang Power Cleans
    20 Situps

Today’s CrossFit Workout

Gymnastics

• EMOM15:
  1. Max Unbroken Strict Pullups
  2. 10sec Single Leg Wallsit (each side)
  3. 20sec L-Sit

Conditioning

• Double Unders
  10-20-30-40-50
• Pistols
  5-10-15-20-25
• Ring Muscle Ups
  1-2-3-4-5

CRX Weighted Vest

Today’s SWEAT Workout

• 25 Minutes:
  10 Dual KB Deadlifts + 50′ Farmer Carry
  50′ Sled Pull

  – rest as needed, then:

  10 Dual KB Strict Press + 50′ Overhead Carry
  50′ Sled Push

Today’s CrossFit Workout

Weightlifting

• 2 Rep Max Push Jerk

Conditioning

• Max Effort 2k Row

Today’s SWEAT Workout

•  3 Rounds For Time
  • 1k Row/Ski
  • 50 Squats
  • 25 Push ups

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