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Components
Overhead Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, March 4, 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):
12 (5/7)
Workout
Wednesday, March 4, 2020
“You make a living with what you get. You make a life with what you give.” - Winston Churchill
Overhead Squat
E3:00 x 3 Sets
3 reps @ 75%
3 reps @ 80%
3 reps @ 85%
Then
E2:00 x 3 Sets
1 rep @ 90%
1 rep @ 95%
1 rep @ 100/100+
Metcon (Time)
"Fuller Circle"
For Time: (30 min cut off)
1000 Meter Run
100 Double Unders
50 Cal Row
100 Double Unders
1000 Meter Run
For the run, athletes will run an 800m to the post office and back, then a 200m to the gas station and back. All athletes row 50 cals.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 04, 2020
Male Clients
1
Jackson
Chesser
CrossFit 4:30pm
1 x 1 @ 265 lbs
2
Ryan
Lee
CrossFit 6:00am
1 x 1 @ 175 lbs
3
John
Scarbrough
CrossFit 6:00am
1 x 1 @ 165 lbs
4
Jay
Scherer
CrossFit 6:00am
1 x 1 @ 125 lbs
5
Mark
Hall
CrossFit 6:00am
1 x 1 @ 115 lbs
Pr, probably had more
Female Clients
1
Dixie
Flesher
CrossFit 4:30pm
1 x 1 @ 155 lbs
2
Amy
Anton
CrossFit: 6:30 PM
1 x 1 @ 135 lbs
PR!!
2
Kena
Brannan
CrossFit 4:30pm
1 x 1 @ 135 lbs
PR
3
Chelsea
Hanks
CrossFit 4:30pm
1 x 1 @ 115 lbs
4
Melissa
Waters
CrossFit 4:30pm
1 x 1 @ 95 lbs
5
Jessica
Rivera
CrossFit: 6:30 PM
6 x 1 @ 80 lbs
6
Emily
McGill
CrossFit 4:30pm
1 x 1 @ 0 lbs
Max 75 lbs
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