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Components
Snatch Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, January 19, 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):
2 (1/1)
Workout
Tuesday, January 19, 2021
Snatch Complex
E1:30 x 5 Sets
Power Snatch + Hang Squat Snatch + Squat Snatch
- 2 sets x 1+1+1 reps @ 72.5% 1RM snatch
- 3 sets x 1+1+1 reps @ 77.5% 1RM snatch
Metcon (AMRAP - Reps)
"Wakanda Forever!"
4 Rounds For Total Reps:
1:00 Max Calorie Assault Bike
1:00 Max Alt. Dumbbell Hang Clean and Jerks (50/35)
1:00 Max Box Jump Overs (20)
1:00 Rest
After Party!
2 min quad smash (each side)
2 min child’s pose
Burn! 12:00pm
AMRAP 10:
8 Cal Bike
10 Single Arm Devil Press
12 Russian Twist w/DB (Left and Right = 1 rep)
-Rest 2 Min-
AMRAP 10:
60 Jump Rope (Sinlges)
10 Push Ups
15 Doulble DB Deadlifts
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 19, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
3 x 3 @ 110 lbs
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
1 x 5 @ 60 lbs
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