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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, February 18, 2019 - 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):
1 (1/0)
Workout
Monday, February 18, 2019
Metcon (Time)
"Meatball"
For Time: (30min cutoff)
75 Wallballs
35/25 Calorie Assault Bike
--Directly Into--
6 - 9 - 12 - 15:
Strict Pull-Ups (RX+ Chest to Bar Pull-Ups, not strict)
Hand Release Push-Ups (RX+ Kipping Handstand Push-Ups)
Goblet Squats 53/35 (RX+ Goblet Squats 70/53)
C.E.
Back Squat:
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
*Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack.*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 18, 2019
Male Clients
1
Paul
Kubicza
CrossFit 9:15am
23:16
14 lbs, banded PU, 44 lbs
Female Clients
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