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Components
Metcon
Snatch Complex
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, June 21, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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):
3 (0/3)
Workout
Monday, June 21, 2021
Our rope climbing clinic is this Saturday at 10:30am! Come and have fun!
Metcon (Time)
"Hercules"
For Time: (12 min time cap)
18 Dumbbell/Kettlebell Thrusters (50s/35s)
200m Run
15 Dumbbell/KB Thrusters
200m Run
12 Dumbbell/KB Thrusters
200m Run
9 Dumbbell/KB Thrusters
200m Run
6 Dumbbell/KB Thrusters
200m Run
3 Dumbbell/KB Thrusters
Snatch Complex
Part 1:
Snatch Deficit Deadlift:
E1:30 x 3 Sets
1 rep @ 105% of Best Snatch with a 2 inch rise (standing on plate)
Part 2:
E1:30 x 3 Sets
1 Snatch Deadlift to below the knee + 1 Squat Snatch:
@ 80-87% 1RM Snatch
Cool Down
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 21, 2021
Male Clients
Female Clients
1
Melissa
Potter
CrossFit 9:15am
10:50
2
Jessica
Rivera
CrossFit: 5:45 PM
11:50
3
Amy
Anton
CrossFit: 5:45 PM
12:25
24lb KB
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