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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, July 17, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit 5:45pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (4/3)
Workout
Wednesday, July 17, 2019
Deadlift
E1:30
7 Reps @ ~40%
5 Reps @ ~50%
3 Reps @ ~55%
3 Reps @ Target Weight (~55-65%)
-Then Rest 2:00-
20 Reps @ Target Weight (~55-65%)
Metcon (Time)
"Meter Maid"
For Time: (20 min time cap)
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run
C.E.
"Barbell Cycling"
EMOM x 7
1. 7 Hang Squat Cleans + 1 Push Jerk
2. 6 Hang Squat Cleans + 2 Push Jerks
3. 5 Hang Squat Cleans + 3 Push Jerks
4. 4 Hang Squat Cleans + 4 Push Jerks
5. 3 Hang Squat Cleans + 5 Push Jerks
6. 2 Hang Squat Cleans + 6 Push Jerks
7. 1 Hang Squat Clean + 7 Push Jerks
*53% of 1RM
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 17, 2019
Male Clients
1
Juan
Ayala
CrossFit 6:00am
1 x 20 @ 285 lbs
2
John
Scarbrough
CrossFit 6:00am
1 x 20 @ 225 lbs
Higher next time
3
Mark
Hall
CrossFit 6:00am
1 x 20 @ 125 lbs
4
Jay
Scherer
CrossFit 9:15am
1 x 20 @ 0 lbs
20x205 on final rep
Female Clients
1
Lindsey
Blair
CrossFit 5:45pm
1 x 20 @ 205 lbs
2
Amber
Litteken
CrossFit 6:00am
1 x 20 @ 145 lbs
Felt good. Could probably have done more.
3
Alicia
Harrison
CrossFit 4:30pm
1 x 20 @ 125 lbs
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