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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220616 - 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):
9 (6/3)
Workout
220616
Weightlifting
Today we are working off of your 20-rep max that we found in week 1. Take the load of your 20-rep max and multiply it by the percentage in today’s lifting session. This will determine your load for each set.
Metcon (No Measure)
Deadlift:
4 sets:
5 reps (110%)
– Rest 1:00 between sets.
Metcon
Metcon (Time)
RX
For time (15 Min. Time Cap):
400-m run
12 box jumps (24/30 in)
400-m run
24 box jumps (20/24 in)
400-m run
36 burpees
400-m run
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
200-m run
12 box jumps (12/20 in)
200-m run
24 box step-ups (12/20 in)
200-m run
36 burpees
200-m run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 16, 2022
Male Clients
1
Jackson
Chesser
CrossFit 5:45am
12:04
Strength: 4x5@335
2
Patrick
Williams
CrossFit: 4:30 PM
12:23
3
Dustin
Durbin
CrossFit 5:45am
12:25
4
Riley
Garrett
CrossFit: 5:45 PM
14:15
5
Luke
Burton
CrossFit: 12:00 PM
16:45
215lbs deadlift
6
Matt
Butler
CrossFit 5:45am
17:35
300m runs 14" and 12" box jumps 400m walk to make it an even mile
Female Clients
1
Nicole
Cooke
CrossFit 9:15am
16:04
So dang hot 🥵
2
Sarah
Williams
CrossFit 9:15am
16:48
3
Courtney
Weaver
CrossFit: 4:30 PM
17:10
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