Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220705 - 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):
13 (5/8)
Workout
220705
Weightlifting
Today we are working off of our 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)
Strict Press (Week 9 of 12)
For load:
12 reps (110%)
14 reps (107%)
16 reps (105%)
– Rest 3:00 between sets.
Metcon
Metcon (Time)
RX
5 rounds for time: (11 Min. Time Cap)
25 push presses (55/75 lb)
50 double-unders
INTERMEDIATE
5 rounds for time:
25 push presses (55/75 lb)
50 double-unders
BEGINNER
5 rounds for time:
15 push presses (35/45 lb)
50 single-unders
After Party!
Did you feel like going HEAVY on those Push Presses, take on this EMOM during Open Gym!
Metcon (Weight)
EMOM 8:
3 heavy push presses
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 05, 2022
Male Clients
1
Patrick
Williams
CrossFit 9:15am
8:50
2
Jackson
Chesser
CrossFit: 4:30 PM
9:44
3
Greg
Cooke
CrossFit 5:45am
10:21
4
Tyler
Swindle
CrossFit: 4:30 PM
10:27
5
Riley
Garrett
CrossFit: 4:30 PM
11:00
RX weight, 40 Dubs, 4.5 rounds
Female Clients
1
Sydnee
Baker
CrossFit: 5:45 PM
10:14
2
Chelsea
Hanks
CrossFit: 4:30 PM
10:42
3
Mary
Covey
CrossFit: 4:30 PM
11:15
4
Nicole
Cooke
CrossFit 9:15am
11:40
5
Riley
Doyle
CrossFit 9:15am
8:59
45; su
6
Meredyth
Kinsella
CrossFit 5:45am
10:50
35lb
7
Melissa
Waters
CrossFit: 4:30 PM
11:00
4+16: 55 lb push press, SUs
8
Amy
Herrington
CrossFit: 12:00 PM
11:24
45#
Loading...
Powered By Wodify