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Components
Metcon
Heavy Thruster
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220602 - Heavy Day! - 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):
4 (2/2)
Workout
220602 - Heavy Day!
Weightlifting
Metcon (Weight)
Pre-workout:
4 sets for load:
8 DB strict presses/arm
8 DB front squats
Weightlifting
Heavy Thruster (8 Sets x 2 Reps)
RX
8 sets for load:
2 thrusters
INTERMEDIATE
Same as Rx’d
BEGINNER
8 sets for load:
3 thrusters
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 02, 2022
Male Clients
1
Earl
Freeman
CrossFit: 4:30 PM
25 lbs
2x20/2x25
2
Matt
Butler
CrossFit 5:45am
15 lbs
Female Clients
1
Amy
Anton
CrossFit: 5:45 PM
15 lbs
2
Jenny
Graham
Open Gym - Mid Day
25 lbs
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