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Components
Strict Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, February 28, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (3/5)
Workout
Friday, February 28, 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
Strict Press
E3:00 x 3 Sets
Set 1: 3 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: 3 reps @ 85%
Then
E2:00 x 3 Sets
1 rep @ 90%
1 rep @ 95%
1 rep @ 100/100+
Metcon (Time)
"DT"
5 Rounds For Time: (15 min cut off)
Deadlift, 12 reps
Hang Power Clean, 9 reps
Push Jerk, 6 reps
RX: 155/105
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 28, 2020
Male Clients
1
Ryan
Lee
CrossFit 9:15am
1 x 1 @ 165 lbs
2
Jay
Scherer
CrossFit: 5:30 PM
1 x 1 @ 150 lbs
3
Mark
Hall
CrossFit 6:00am
1 x 1 @ 125 lbs
Tried 135
Female Clients
1
Amy
Anton
CrossFit: 5:30 PM
1 x 1 @ 95 lbs
PR!!!
2
Erin
Steinfath
CrossFit 4:30pm
1 x 1 @ 90 lbs
3
Chelsea
Hanks
CrossFit 4:30pm
1 x 1 @ 85 lbs
4
Melissa
Waters
CrossFit 4:30pm
1 x 1 @ 80 lbs
5
Jessica
Rivera
CrossFit: 5:30 PM
6 x 1 @ 75 lbs
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