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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
Barbell Club
CrossFit
CrossFit Essentials
Date
Workout
Monday, December 9, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
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):
8 (2/6)
Workout
Monday, December 9, 2019
Deadlift
E2:00 x 6 Sets
Sets 1-2: 8 reps @ 70%
Sets 3-4: 6 reps @ 75%
Sets 5-6: 4 reps @ 80%
Metcon (AMRAP - Rounds and Reps)
"100m Sprints"
EMOM x 5 Sets
-then-
"Power Move"
AMRAP 10:
6 Power Snatches
9 Overhead Squats
12 Box Jumps
RX: 95/65 Barbell; 24"/20" Box
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Monday, December 09, 2019
Male Clients
1
Tyler
Scott
CrossFit 4:30pm
1 x 4 @ 285 lbs
2
Jay
Scherer
CrossFit 6:00am
1 x 4 @ 225 lbs
Female Clients
1
Lisa
Kennedy
CrossFit: 5:30 PM
1 x 4 @ 230 lbs
2
Vanessa
Parton
CrossFit 9:15am
1 x 4 @ 215 lbs
3
Kena
Brannan
CrossFit 6:00am
1 x 4 @ 210 lbs
4
Brandy
Hyche
CrossFit 4:30pm
2 x 6 @ 200 lbs
5
Alicia
Harrison
CrossFit: 5:30 PM
1 x 4 @ 165 lbs
6
Jessica
Johnson
CrossFit: 6:30 PM
1 x 4 @ 145 lbs
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