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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, February 24, 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):
9 (1/8)
Workout
Monday, February 24, 2020
Weekly Mindset: "If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month." -Theodore Roosevelt
Front Squat
E2:00 x 6 Sets
3 reps
Start at 60% and build every set
Metcon (Time)
"Black and Tan"
For Time: (25 min cut off)
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 24, 2020
Male Clients
1
Mark
Hall
CrossFit 6:00am
1 x 3 @ 175 lbs
Matched 1R Pr
Female Clients
1
Amy
Anton
CrossFit: 5:30 PM
1 x 3 @ 175 lbs
2
Sydnee
Baker
CrossFit 4:30pm
1 x 3 @ 165 lbs
Stopped after second set. Back no bueno
3
Erin
Steinfath
CrossFit 4:30pm
1 x 3 @ 160 lbs
3
Kena
Brannan
CrossFit 6:00am
1 x 3 @ 160 lbs
4
Vanessa
Parton
CrossFit 9:15am
1 x 3 @ 150 lbs
5
Melissa
Waters
CrossFit 4:30pm
1 x 3 @ 145 lbs
Squat to wallball
6
Jessie
English
CrossFit: 5:30 PM
1 x 3 @ 125 lbs
7
Jessica
Rivera
CrossFit: 6:30 PM
6 x 3 @ 95 lbs
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