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Components
Metcon
Single Leg DB Deadlifts
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220421 - CrossFit Empire South
Class
(All)
CrossFit 5:45am
Open Gym - Morning
CrossFit 9:15am
Open Gym - Mid Day
CrossFit: 12:00 PM
Open Gym - Afternoon
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):
5 (4/1)
Workout
220421
Metcon
Metcon (4 Rounds for time)
RX
4 rounds for time (15 Min. Time Cap):
30 single-leg squats
15 sumo deadlift high pulls (75/115 lb)
INTERMEDIATE
4 rounds for time:
30 single-leg squats
15 sumo deadlift high pulls (65/95 lb)
BEGINNER
4 rounds for time:
30 reverse lunges
15 sumo deadlift high pulls (55/75 lb)
Weightlifting
Single Leg DB Deadlifts
Post-workout:
3 sets for load:
10 single-leg DB deadlifts/leg
1:00 plank (push-up position)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 21, 2022
Male Clients
1
Jackson
Chesser
CrossFit 5:45am
11:07
11:07 Rx
2
Dustin
Durbin
CrossFit 5:45am
12:10
3
Blake
Janeway
CrossFit 5:45am
15:09
Weight @ 75 Squat to box
4
Matt
Butler
CrossFit 5:45am
15:34
Step back lunges, 55lb sumo deadlift
Female Clients
1
Sydnee
Baker
CrossFit: 4:30 PM
9:48
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