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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, April 29, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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):
12 (7/5)
Workout
Thursday, April 29, 2021
Deadlift
E2:00 x 5 Sets
Build to a 1RM!
Metcon (Time)
"Peter"
For Time: (12 min time cap)
100 Back Squats (95/65)
* Tabata (20 secs on/10 secs off) *
- into -
100 Abmat Sit Ups
(Straight Through, No Tabata on Sit Ups)
After Party!
3 Sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)
Burn! 12:00pm
3 Rounds For Time: (30 min time cap)
Teams of 2
400m Run Together
50 Burpees (broken up however)
50 Synchro Plate Hops
50 Sit Ups (broken up however)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 29, 2021
Male Clients
1
Josh
Criscoe
CrossFit: 5:45 PM
1 x 1 @ 545 lbs
2
Brian
McCoy
CrossFit 9:15am
1 x 1 @ 405 lbs
3
Sean
Fleischman
CrossFit: 5:45 PM
1 x 1 @ 355 lbs
4
Dustin
Johnston
CrossFit 9:15am
1 x 1 @ 350 lbs
5
Phillip
Madrigal
CrossFit 6:00am
1 x 1 @ 315 lbs
6
Miller
Cochran
Open Gym
1 x 1 @ 300 lbs
Pr 🤙🏼🤙🏼🤙🏼
7
Dustin
Johnston
CrossFit 9:15am
0 x 0 @ 0 lbs
55 set ups
Female Clients
1
Alli
Summers
CrossFit: 4:30 PM
1 x 1 @ 305 lbs
2
Alicia
Harrison
CrossFit: 4:30 PM
1 x 1 @ 275 lbs
PR!!!!
3
Jessica
Rivera
CrossFit: 5:45 PM
1 x 1 @ 225 lbs
PR
4
Regan
Madrigal
CrossFit 6:00am
1 x 1 @ 195 lbs
5
Holly
Werry
CrossFit 9:15am
1 x 1 @ 175 lbs
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