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Components
Metcon
Snatch Complex
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, June 28, 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 (2/1)
Workout
Monday, June 28, 2021
Metcon (Time)
"Toy Story"
Every 5:00 x 4 Sets:
-50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
-7 Bar Muscle-ups or 10 Burpee Chest to Bar
-50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)
(4 min time cap each set)
Snatch Complex
Snatch Pull + High Pull + Snatch:
Every 1:30 x 5 Sets.
- Build from 60-65% to 80-85% 1RM Snatch
*Do a snatch pull, then do a high pull before resetting and going into a full snatch.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 28, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
13:35
40#
2
Dustin
Durbin
CrossFit 9:15am
20:00
50# DB; 5 BMU 3 rds, 7 on final 1:27 left on clock
Female Clients
1
Melissa
Potter
CrossFit 9:15am
3:00
3 minutes of 50 ft lunge walk with 10 lb dumbell, 7 burpee ring r...
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