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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220607 - 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):
11 (5/6)
Workout
220607
Weightlifting
Today we are working off of our 20-rep max that we found in week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.
Metcon (No Measure)
Strict Press
For load:
10 reps (107%)
12 reps (103%)
14 reps (98%)
– Rest 3:00 between sets.
Metcon
Metcon (AMRAP - Rounds and Reps)
RX
AMRAP 9:
15 KB swings (53/70lb)
50-ft handstand walk
INTERMEDIATE
AMRAP 9:
15 KB swings (35/53lb)
25-ft handstand walk
BEGINNER
AMRAP 9:
15 KB swings (25/35lb)
100-ft bear crawl
Skills
Metcon (No Measure)
Post-workout:
8 sets:
:20 seated L-sit hold
– Rest :10
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 07, 2022
Male Clients
1
Jackson
Chesser
CrossFit 5:45am
3 + 30
Strict Press: 3x10@115 3x12@105 3x14@95
2
Dustin
Durbin
CrossFit 5:45am
4 + 15
intermediate
3
Brian
McCoy
CrossFit 5:45am
4 + 0
53#. Bear crawl
3
Sean
Hopkins
CrossFit: 12:00 PM
4 + 0
So scaled, like a reptile or fish.
4
Matt
Butler
CrossFit 5:45am
3 + 15
35lb KB swings 100m bear crawl
Female Clients
1
Amy
Herrington
CrossFit: 5:45 PM
5 + 15
35#
2
Alicia
Harrison
CrossFit 9:15am
4 + 8
Wall assist Handstand walk practice
3
Missy
Lewis
CrossFit 9:15am
4 + 4
53lb KB 46 shoulder taps
4
Courtney
Weaver
CrossFit 9:15am
4 + 0
4
Jenny
Graham
Open Gym - Afternoon
4 + 0
35# handstand work
5
Sydnee
Baker
CrossFit: 5:45 PM
3 + 15
25 ft handstand walk Midway through last walk into fourth round
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