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Components
Snatch Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
Barbell Club
CrossFit
CrossFit Essentials
Date
Workout
Tuesday, February 9, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Tuesday, February 9, 2021
Snatch Complex
E1:30 x 5 Sets
2 Snatch Pulls + 2 Squat Snatch:
- Set 1 and 2 @ 73% 1RM Snatch
- Set 3, 4 and 5 @ 78% 1RM Snatch
-These are BIG shrugs on the snatch pulls
-These reps are to be done in singles
Metcon (Time)
"Ethel"
Task Tabata
400 reps For Time, following the pattern: (16 min time cap)
20 seconds of pull-ups
-Rest 10 seconds-
20 seconds of push-ups
-Rest 10 seconds-
20 seconds of step-back lunges
-Rest 10 seconds-
20 seconds of air squats
-Rest 10 seconds-
-Example: 10 pullups, 12 pushups, 8 step back lunges, and 10 air squats would equal 40 total reps. Athletes keep a continuous rep count through rounds until they get to 400 total reps.
After Party!
3 sets
30 second Glute Bridge
10 Cossack Squats
Burn! 12:00pm
3 Sets:
800m Run
into
200m Sprint
-Rest 5 mins between sets-
*Row (1000m Row into 250m sprint)
*Bike (40 Cal into 10 Cal Sprint)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 09, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
1 x 4 @ 95 lbs
2
Earl
Freeman
CrossFit: 4:30 PM
1 x 4 @ 75 lbs
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
1 x 4 @ 60 lbs
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