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EMOTM

CrossFit 2014-08-18

Work up to a single heavy deadlift * 245# EMOTM * Odd minute double under practice * Even minute 5 deadlifts [185#] 12 minutes
Benjamin Espen Aug 18, 2014

CrossFit 2014-08-08

Work up to a single heavy back squat * 185# Every minute on the minute * Minute 1 - 5 back squats [135#] * Minute 2 - 14 pushups * Minute 3 - 21 situps 15 minutes
Benjamin Espen Aug 18, 2014

CrossFit 2014-08-04

Deadlifts and double-unders EMOTM 12 minutes * 5 deadlifts [135#] * 45 single unders 3 rounds max effort pushups * 20-10-10 4 rounds * 15 abmat situps * 15 hip extensions
Benjamin Espen Aug 5, 2014

CrossFit 2014-07-28

Ham Sandwich * 50 wallballs * 25 deadlifts [155#] * 50 wallballs * EMOTM 5 burpees Time 20:00 [capped] 112 reps
Benjamin Espen Aug 5, 2014

CrossFit 2013-11-08

Snatch 2 rounds snatch on the minute [EMOTM] 1. Snatch @ 60% 1RM [63#] 2. Snatch @ 65% 1RM [68#] 3. Snatch @ 75% 1RM [73#] 4. Snatch @ 80% 1RM [78#] 5. Snatch @ 85% 1RM [83#] AMRAP 7 minutes [63#] * Power snatch * Hang power snatch * Snatch balance * Overhead squat Rounds 7
Benjamin Espen Nov 9, 2013

CrossFit 2013-10-28

Warmup EMOTM 8 minutes * 5 toes to bar * 20 double unders [3:1] Snatch complex * Power snatch * Squat snatch Weight 63-73-78-83-85#
Benjamin Espen Oct 29, 2013

CrossFit 2013-10-25

Power Triplet EMOTM * Odd minute: 200m row * Even minute: 6 GHD situps 5 rounds * Sprint 40m * 6 power cleans [103#] * 12 KTE * Rest 45 seconds Times 1:25-3:03-3:15-3:16-3:00
Benjamin Espen Oct 28, 2013

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