Emmy Simpkins

Today’s CrossFit Workout

Strength

• EMOM7: 2 Touch and Go Power Snatches @60%
• EMOM7: 1 Power Snatch (Building)

Conditioning

• 5 Rounds for Time:
  • 3 Snatches (155/105#)
  • 6 Muscle Ups
  • 9 Toes to Bar
  • 12 Pistols

Today’s SWEAT Workout

• 5 Rounds, 1:00 Rest
  • 10 DB Deadlifts
  • 9 DB Hang Power Cleans
  • 8 DB Shoulder to Overhead
  • 7 DB Front Squats
  • 6 Burpees over DBS
  • 500m Run

Today’s CrossFit/SWEAT Workout

• Alternating Movements with a partner for 25 minutes:
  • 200m Run
    2 Rope Climbs
    8 Power Cleans (135/95#)
    6 Thrusters
    8 Burpees over the Bar

Today’s CrossFit Workout

Conditioning

• AMRAP3
  • 30/20 Calorie Row/Ski
    20 Toes to Bar
    20 Sandbag Squats
    20 Sandbag Over the Shoulder (RX: 100+/75+)
    20 Jumping Lunges
    30/20 Calorie Row/Ski

Rest 3:00

• AMRAP5
  • 30/20 Calorie Row/Ski
    20 Toes to Bar
    20 Sandbag Squats
    20 Sandbag Over the Shoulder
    20 Jumping Lunges
    30/20 Calorie Row/Ski

Rest 5:00

• For Time:
  • 30/20 Calorie Row/Ski
    20 Toes to Bar
    20 Sandbag Squats
    20 Sandbag Over the Shoulder
    20 Jumping Lunges
    30/20 Calorie Row/Ski

Today’s SWEAT Workout

• 5 Rounds for time:
  • 1k Row/Ski
  • 50 Squats

Today’s CrossFit Workout

Warm Up/Strength

• 4×2 (each arm) Turkish Get Ups

Conditioning

• For Time:
  • Buy in: 100 Double Unders
    • 5 Rounds
      • 10 Overhead Squats (95/65#)
      • 15 Pull Ups
  • Buy out: 1000m Run

Today’s SWEAT Workout

• AMRAP25:
  • 500m Run
  • 100m Sandbag Carry
  • 100m Farmers Carry
  • 20 Hanging Knee Raises (Go Harder: Toes to Bar)

Today’s CrossFit Workout

Conditioning

• AMRAP20:
  • 10 Burpees over DB
  • 20 Alternating DB Snatches (50/35#)
  • 30 Box Jumps

Core

• Tabata
  • Abmat Sit Ups

Today’s SWEAT Workout

• 5 Rounds for QUALITY
  • 10 Front Squats
  • 5R/5L Bulgarian Split Squats
  • 100′ Backwards Sled Drag
  • :20 L-Hang

Today’s CrossFit Workout

7 Rounds for total calories and total weight

• :30 Calorie Assault Bike Sprint
• 7 Bench Press (building)
• :30 Ski Sprint

Today’s SWEAT Workout

5 Rounds for Total Reps

• :40 Jump rope
• :20 Rest
• :40 Wallballs
• :20 Rest
• :40 Strict Pull ups
• :20 Rest
• :40 Weighted Plank
• :20 Rest

Today’s CrossFit/SWEAT Workout

• In teams of 3, AMRAP30
  • 50 SB cleans
    50 box jump-overs (30/24″)
    50 SB deadlifts
    50 Synchro V-Ups
    40 Calorie Assault Bike
    30 Synchro V-Ups
    30 SB deadlifts
    30 box jump-overs
    30 Calorie Assault bike

Today’s CrossFit Workout

Conditioning

Event 7 of CFSE Mock Games Week

• 3k Row or Ski

Rest 5:00

Event 8

• 15-10-5 Reps for Time
  • Bar Facing Burpees
  • Front Squats (135/95#)

Today’s SWEAT Workout

Strength

• EMOM10
  • Odd- 5 Deadlifts
  • Even- :40 Wallsit

Conditioning

• 3 Rounds for Time:
  • 800m Run
  • 200m Farmers Carry

Go Harder:

2×70#/2×53#

Today’s CrossFit Workout

Event 5 of CFSE Games Mock Week

• 15:00 to find a 1 Rep Max Clean

Event 6 

• 21-15-9 Reps for Time:
  • Calories Assault Bike
  • Toes to Bar

Today’s SWEAT Workout

• 5 Rounds:
  • 5 Bench Press AHAP
  • 10 Banded Push Ups
• 3x
  • 10 Arnold Press
  • 15 Bent over Reverse Flies
  • 20 Banded Tricep Extensions