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Components
Bench Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, April 19, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
Friday, April 19, 2019
Bench Press
In 15min (E2:30), perform 6-6-4-4-2-2 building in load each set.
Metcon (Time)
"Vader"
3 Rounds: (25min cutoff)
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35) or Power Snatches (75/55)
15 Lateral Burpees
C.E.
Push Press - E2:30
6 @ 76%
6 @ 78%
6 @ 80%
6 @ 83%
*Before each set, overload the bar and perform 3 Jerk Drives*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 19, 2019
Male Clients
1
Josh
Baker
CrossFit 4:30pm
1 x 2 @ 315 lbs
Female Clients
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