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Components
Metcon
Hang Squat Snatch
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, May 20, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Burn Class
Open Gym
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):
6 (2/4)
Workout
Thursday, May 20, 2021
Metcon (AMRAP - Rounds and Reps)
"The Adjudicator"
AMRAP 10:
16 Alternating Front Rack Step Back Lunges (95/65)
12 Hang Power Cleans (95/65)
Hang Squat Snatch
E2:00 x 5 Sets
Set 1: 3 reps @ moderate load
Set 2 and 3: 2 reps @ moderate/heavy
Set 4 and 5: 1 rep building to heavy for the day
Southside Competitive Strength
Part 1:
E1:30 x 5 Sets
1 Clean Pull + 1 Squat Clean + 2 Push Jerk:
Work up in weight (moderate/heavy)
Part 2:
Every minute on the minute:
Deficit Clean Deadlift (4in) For Load:
4 Sets of 3 reps @ 95% 1RM Clean
Burn! 12:00pm
AMRAP 30: Team of 2
20 Synchro Dips
12 Tire Flips (split as needed)
20 Synchro Tire Jumps
12 Tire Flips (split as needed)
400m Run (together)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 20, 2021
Male Clients
1
Greg
Cooke
CrossFit 6:00am
6 + 0
2
Dustin
Durbin
CrossFit 9:15am
4 + 19
Female Clients
1
Erin
Steinfath
CrossFit: 5:45 PM
7 + 6
2
Chelsea
Hanks
CrossFit: 4:30 PM
5 + 6
3
Alicia
Harrison
CrossFit: 4:30 PM
5 + 0
3
Courtney
Weaver
CrossFit: 4:30 PM
5 + 0
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