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Metcon
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Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, January 30, 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):
4 (2/2)
Workout
Thursday, January 30, 2020
Today's Mindset: "I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perservance. No excuses." -Kobe Bryant Today's WOD "Mamba" is a memorial to honor Kobe's life. https://wodwell.com/wod/mamba/
Metcon (AMRAP - Reps)
"Goat Day"
or
A.) Tabata Core Thursday
20s on/10s rest for 8 rounds of:
-Hollow Rocks for rounds 1, 3, 5, 7
-Plank Hold for rounds 2, 4, 6, 8
B.) E2:00 x 4 Sets
-3 Rope Climbs
-25' Handstand Walking Practice
C.) "Mamba"
AMRAP 18:
5 Ring Muscle Ups
8 Power Cleans (185/125)
24 Box Jumps (30"/24")
13 Burpees
B.) If we cannot handstand walk, scale will be 12 shoulder taps upside down next to wall, or from plank positon
C. 13 Burpees at the end of "Mamba" represents Gianna, Kobe's daughter's age.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 30, 2020
Male Clients
1
Ryan
Lee
Open Gym
159 Reps
2
Jay
Scherer
CrossFit 6:00am
3 Reps
3+19 Pull ups 165 lb PC 24 in box jumps
Female Clients
1
Jessica
Rivera
CrossFit: 6:30 PM
4 Reps
2
Emily
McGill
CrossFit: 5:30 PM
0 Reps
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