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Components
Push Up/Bench Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
Barbell Club
CrossFit
CrossFit Essentials
Date
Workout
Tuesday, April 21, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Tuesday, April 21, 2020
"Make sure your worst enemy doesn't live between your two ears." -Laird Hamilton
Push Up/Bench Press
E2:00 x 5 Sets
-7 Deficit PUs (athlete chooses Plate for deficit)
-3 Bench Press @ 75%
then
1 set of standard Push Ups to failure
Metcon (Time)
"Body Bag"
21-18-15-12-9:
Pull-ups
Power Cleans (95/65)
Burpees
If we do not have a pull up bar, we can perform bent over rows with our barbell.
If we do not have a barbell, then we can perform:
-double db cleans
-single db cleans, alternating
-odd object cleans
You guys can do burpees ;)
Burn! 12:00pm
EMOM x 24
Min 1: 15 Jumping Squats
Min 2: 10 KB Swings
Min 3: 5 Burpees
Then
Death Sprints
:30 Sprint
:30 Rest
x8
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 21, 2020
Male Clients
Female Clients
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