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Components
Bear Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, January 29, 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):
10 (5/5)
Workout
Wednesday, January 29, 2020
Weekly Mindset: "If you want to be truely successful at it, you cannot be content with pretty good." -Tim Grover
Bear Complex
In 12 mins, build to a heavy weight of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Focus on control of the barbell, especially going from first push press to back squat.
Metcon (3 Rounds for reps)
"Buckle Up"
AMRAP 5:
200' Walking Lunge
50 Abmat Sit Ups
Max Cal Row
Rest 5 Mins
AMRAP 5:
100' Overhead DB Walking Lunge (50/35)
50 Abmat Sit Ups
Max Cal Row
Rest 5 Mins
AMRAP 5:
200' Walking Lunge
50 Abmat Sit Ups
Max Cal Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 29, 2020
Male Clients
1
Lee
Brannan
CrossFit 9:15am
1 x 1 @ 195 lbs
1
Ryan
Lee
CrossFit 4:30pm
1 x 1 @ 195 lbs
2
John
Scarbrough
CrossFit 6:00am
1 x 1 @ 185 lbs
3
Jay
Scherer
CrossFit 6:00am
1 x 1 @ 155 lbs
4
Mark
Hall
CrossFit 6:00am
1 x 1 @ 120 lbs
Female Clients
1
Sydnee
Baker
CrossFit 4:30pm
1 x 1 @ 125 lbs
2
Amy
Anton
CrossFit: 5:30 PM
1 x 1 @ 115 lbs
2
Erin
Steinfath
CrossFit: 5:30 PM
1 x 1 @ 115 lbs
Struggled with back rack push press
3
Alicia
Harrison
CrossFit 4:30pm
1 x 1 @ 95 lbs
4
Emily
McGill
CrossFit: 5:30 PM
1 x 1 @ 0 lbs
Max 65 lbs
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