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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, April 22, 2019 - 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):
2 (1/1)
Workout
Monday, April 22, 2019
Back Squat
Alternating EMOM x 14: (50,55,60,65,70,75,80%)
-- 3 Back Squats
-- 2 Pausing Back Squats (3s in bottom)
Metcon (Time)
"Destiny's Child"
For Time: (20min cutoff)
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24"/20")
Directly Into…
15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees
C.E.
A.) Squat Snatch Complex
E1:30 x 7 sets: (60%, +5% each set)
1 Hang Squat Snatch (knee level)
1 Low Hang Squat Snatch (below knee level)
B.) Midline
50 GHD Sit-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 22, 2019
Male Clients
1
Josh
Baker
CrossFit: 5:30 PM
1 x 3 @ 185 lbs
Female Clients
1
Chelsea
Hanks
CrossFit 4:30pm
1 x 5 @ 135 lbs
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