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Components
Metcon
Hang Snatch
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, June 17, 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):
3 (3/0)
Workout
Thursday, June 17, 2021
Metcon (Time)
"One of These Nights"
For Time: (25 min time cap)
Teams of 2:
300 Double Unders
50 Burpee Box Jump Overs (24/20)
100 Alternating Dumbbell Snatch (50/35)
50 Burpee Box Jump Overs (24/20)
300 Double Unders
RX+: Dumbbell Snatch Weight (70/50)
Hang Snatch
Hang Squat Snatch Waves :
3 @ 70% 1 RM Snatch
2 @ 75%
1 @ 80%
- Rest 60-90 seconds -
3 @ 75%
2 @ 80%
1 @ 85%
- Rest 60-90 seconds -
1 @ 85%+
*You can go heavier if you feel good!
Burn! 12:00pm
Team of 2:
1 Mile Run For Time:
Every 200m, team must perform these synchros:
20 Air Squats
20 Jumping Jacks
20 Mountain Climbers
*Teams have options to run 8 x 200m Runs and do synchro movements in gym or Run the mile course (Lily Flag and back) and stop every 200m to do synchro movements.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 17, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
20:16
w/palmer
2
Jackson
Chesser
CrossFit 6:00am
22:10
3
Brian
McCoy
CrossFit 6:00am
14:12
Chad
Female Clients
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