Emmy Simpkins

Today’s CrossFit Workout

Strength

• 5×4 Back Squats @70%
  • 3 HIGH Box Jumps between each set

Conditioning

• 2:00 on/2:00 off x4
  • 15 Wallballs (CRX 30/20#)
    5 Sandbag Over the Shoulder
    Max Box Jump Overs (24/20″) in remaining time

RX: 100/75#
CRX: 125+/100#+

Today’s SWEAT Workout

• Every 5:00 x5
  • 20 Burpees
    40 Squats
    20 Swings

Today’s CrossFit Workout

Strength

• Weighted Ring Dip
  • 5-3-3-1-1-1-1-1

Conditioning

• 4 Rounds for Time + Reps
  • 400m Run
    Max Set of Strict Pull Ups
    • CRX: Ring Muscle Ups

Today’s SWEAT

• In a 25:00, moving for QUALITY:
  • 200m Sprint
    100′ Farmers Carry
    3 Strict Pull Ups (Weighted if possible)
    :30 Push Up Plank + Max Reps Push Ups

Today’s CrossFit + SWEAT Workout

Conditioning

• AMRAP20:
  • 40 Double Unders
    20 Abmat Sit Ups
    10 Deadlifts (RX: 185/125#) (CRX: 225/155#)

Today’s CrossFit Workout

Conditioning

• Complete 10 rounds EACH, alternating with a parter:
  • 15/10 Calorie Row
  • 3 Thrusters (Building)

35:00 Time Cap

Today’s SWEAT Workout

• 8x500m Row/Ski
  • Rest 1:30

Today’s CrossFit Workout

Weightlifting

• Front Rack Lunge
  • 10-8-6-4-2

Conditioning

• 21-15-9 Reps For Time:
  • Calorie Row
    Front Squat (135/95#)
    Handstand Push Up

Today’s SWEAT Workout

• For Time
  • 2k Row
    4k Assault Bike
    1k Row
    2k Assault Bike
    100 Abmat Sit Ups

Today’s CrossFit Workout

Weightlifting

• Every 2:00 x7
  • 10 Russian KB Swings + 1 Snatch Pull + 1 Power Snatch

Conditioning

• AMRAP10:
  • 200m Run
    10 Power Snatch (75/55#)
    2 Bar MU

Today’s SWEAT Workout

• 2 Round Tabata:
  – Ski
  – Strict Pull up/Ring Row
  – DB Strict Press

  Rest 2 Minutes between rounds

Today’s CrossFit Workout

Conditioning

• For Time:
  • 2k Ski
    100 Double Unders
    50 DB Box Step Ups (50/35#) (24/20″)
    25 Burpee Box Jump Overs (24/20″)
    

Today’s SWEAT Workout

• In a 25:00 Window, complete AMRAP for QUALITY:
  • 10 Deficit Goblet Reverse Lunges
    20 Goblet Squats
    :30 Wall Sit
    100′ Sled Push AHAP
    :10 Hollow Hold + 10 Hollow Rocks

Today’s CrossFit Workout

Conditioning

• 5 Rounds For Time:
  • 5 Strict Pull Ups (50/35#)
    10 Alternating DB Snatches
    15 Toes to Bar

CRX: Weighted Strict Pull Ups (50/35#)

Today’s SWEAT Workout

Conditioning

• 5 Rounds, Rest 1:00 after each round
  • 15/10 Calorie Assault Bike
    10 DB Burpees
    15 V Ups

First full week of 2020! Let’s get after it! 

Today’s CrossFit Workout

• Alternating with a partner for 10 Rounds EACH:
  • 10/7 Calorie Assault Bike
    2 Cleans (Building)

Score= Time each round takes + Heaviest Clean Double

Today’s SWEAT Workout

• For Time:
  • 75 Wall Balls
    150 Kettlebell Swings
    300 Double Unders

Today’s Workout

• With a partner, complete the following for time. Divide reps up however you deem necessary:
  • 10-20-30-40-50
    • Thruster (95/65#)
      Pull Up
      Burpee over Bar