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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220711 - CrossFit Empire South
Class
(All)
CrossFit 5:45am
Open Gym - Morning
CrossFit 9:15am
CrossFit Kids: 10:30 AM
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 (6/7)
Workout
220711
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)
Back Squat (Week 10 of 12)
For load:
10 reps (112%)
12 reps (110%)
14 reps (107%)
– Rest 3:00 between sets.
Metcon
Metcon (AMRAP - Rounds and Reps)
RX
AMRAP 12:
3-6-9-12…
Pull-ups
Sit-ups
Front squats (65/95 lb)
INTERMEDIATE
AMRAP 12:
2-4-6-8…
Pull-ups
3-6-9-12…
Sit-ups
Front squats (65/95 lb)
BEGINNER
AMRAP 12:
3-6-9-12…
Ring rows
Sit-ups
Front squats (55/75 lb)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 11, 2022
Male Clients
1
Greg
Cooke
CrossFit 5:45am
6 + 29
8 sit ups in the round of 21
2
Tyler
Swindle
CrossFit: 4:30 PM
6 + 2
3
Chris
Waters
Open Gym - Afternoon
5 + 39
Unbroken through 12. Fun workout!!!
4
Brian
McCoy
CrossFit 5:45am
4 + 40
5
Earl
Freeman
CrossFit: 12:00 PM
18 + 21
Ring rows; 45 lb
6
Matt
Butler
CrossFit 5:45am
5 + 0
Ring rows, butterfly sits ups and front squats (65lbs)...rounds o...
Female Clients
1
Jennifer
Davis
CrossFit 5:45am
6 + 9
2
Missy
Lewis
CrossFit 9:15am
6 + 6
6 pull-ups in the round of 21
3
Mary
Covey
CrossFit: 4:30 PM
5 + 15
4
Chelsea
Hanks
CrossFit: 4:30 PM
5 + 7
5
Brandy
Hyche
CrossFit 5:45am
5 + 42
Ring rows, 65lbs front squat
6
Amy
Anton
CrossFit: 5:45 PM
5 + 26
Banded pull-ups, sit ups, 65lb; Back Squat: 135, 125, 115
7
Hannah
Hall
CrossFit 9:15am
3 + 32
GOT MY FIRST 2 Unassisted Kipping pull-ups!!! 💪🏽 55 lb front sq...
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