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Components
Bench Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, January 7, 2020 - 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):
9 (3/6)
Workout
Tuesday, January 7, 2020
Weekly Mindset: "80% of success is showing up."- Woody Allen
Bench Press
E1:30 x 9 Sets:
Set 1-3: 6 reps @ 65%
Set 4-6: 3 reps @ 75%
Set 7: 1 rep @ 80%
Set 8: 1 rep @ 85%
Set 9: 1 rep AHAP (as heavy as possible)
Metcon (AMRAP - Rounds and Reps)
"Zoolander"
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 07, 2020
Male Clients
1
Ryan
Lee
CrossFit 4:30pm
1 x 1 @ 275 lbs
Sets 1-3: 185# Sets 4-6: 215# Set 7: 235# Set 8: 255#
2
Jay
Scherer
CrossFit 6:00am
1 x 1 @ 225 lbs
3
Scott
Anton
CrossFit 6:00am
1 x 1 @ 165 lbs
Female Clients
1
Lisa
Kennedy
CrossFit 4:30pm
1 x 1 @ 140 lbs
2
Sydnee
Baker
CrossFit 4:30pm
1 x 1 @ 125 lbs
3
Amy
Anton
CrossFit: 5:30 PM
1 x 1 @ 120 lbs
3
Vanessa
Parton
CrossFit 9:15am
1 x 1 @ 120 lbs
4
Jessica
Johnson
CrossFit: 5:30 PM
1 x 1 @ 105 lbs
4
Melissa
Waters
CrossFit 4:30pm
1 x 1 @ 105 lbs
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