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Components
Snatch Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, February 23, 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):
7 (3/4)
Workout
Tuesday, February 23, 2021
Snatch Complex
E1:30 x 5 Sets
3 Position Snatch (Top of Knee, Below the Knee, Floor) For Load:
-3 reps @ 65% 1RM Snatch or a moderate weight
Metcon (Time)
"Heavy Fran"
For Time: (12 min time cap)
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (50/35)
"Legends 45+"
15-12-9
Thrusters (115/75)
Strict Weighted Pull Ups (35/20)
After Party!
10 min double under practice
OR
35 unbroken double unders every min for 10 min
Burn! 12:00pm
7 Rounds - EMOM Style
Min 1: Max Burpees
Min 2: Max Calories Machine
Min 3: Max DB Snatches
Min 4: Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 23, 2021
Male Clients
1
Spencer
Harrison
CrossFit: 4:30 PM
1 x 3 @ 115 lbs
2
Dustin
Durbin
CrossFit 9:15am
1 x 3 @ 95 lbs
3
Earl
Freeman
CrossFit: 4:30 PM
5 x 3 @ 55 lbs
Female Clients
1
Erin
Steinfath
CrossFit: 4:30 PM
1 x 3 @ 80 lbs
2
Alicia
Harrison
CrossFit: 4:30 PM
1 x 3 @ 70 lbs
3
Amy
Anton
CrossFit: 5:45 PM
1 x 3 @ 60 lbs
4
Jessica
Rivera
CrossFit: 5:45 PM
1 x 3 @ 55 lbs
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