Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220621 - 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):
6 (2/4)
Workout
220621
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 percentages in today’s lifting session. This will determine your loads for each set.
Metcon (No Measure)
Back Squat (Week 7 of 12)
4 sets:
8 reps (100%)
– Rest 1:00 between sets.
Metcon
Metcon (AMRAP - Reps)
RX
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups
INTERMEDIATE
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (20/24 in)
Min. 2 | Low ring muscle-up transitions
BEGINNER
For total reps:
EMOM 14:
Min. 1 | :30 box step-ups (12/20 in)
Min. 2 | Banded pull-ups
After Party!
Get that extra work in today! Crush your goals!
Metcon (Weight)
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 21, 2022
Male Clients
1
Dustin
Durbin
CrossFit 5:45am
83 Reps
2
Sean
Hopkins
CrossFit: 12:00 PM
65 Reps
CTB pullups
Female Clients
1
Amy
Herrington
CrossFit 9:15am
152 Reps
BJ: 13,11,12,12,13,13,12; rings:9,10,9,9,10,9,10
2
Jenny
Graham
Open Gym - Afternoon
101 Reps
20 in Box jump & low ring transitions
3
Mary
Covey
CrossFit: 5:45 PM
80 Reps
Banded BMU
4
Missy
Lewis
CrossFit 9:15am
52 Reps
Banded ring MU’s
Loading...
Powered By Wodify