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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220727 - Heavy Day - 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):
19 (6/13)
Workout
220727 - Heavy Day
Weightlifting
Metcon (AMRAP - Reps)
AMRAP 3:
Push press
– Use 70% of 1-rep max.
Weightlifting
Metcon (Weight)
RX
For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
Cool Down
Metcon (No Measure)
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 27, 2022
Male Clients
1
Riley
Garrett
CrossFit: 5:45 PM
33 Reps
155
2
Bryon
Luman
CrossFit: 12:00 PM
25 Reps
185
3
Brian
McCoy
CrossFit 5:45am
15 Reps
4
Blake
Janeway
CrossFit 5:45am
90 Reps
5
Matt
Butler
CrossFit 5:45am
28 Reps
65 lbs
6
Jason
Saunders
CrossFit 5:45am
25 Reps
115#
Female Clients
1
Lisa
Kennedy
CrossFit: 12:00 PM
48 Reps
75
2
Jennifer
Davis
CrossFit: 12:00 PM
45 Reps
75#
3
Missy
Lewis
CrossFit: 5:45 PM
42 Reps
75#
4
Nicole
Cooke
CrossFit 9:15am
34 Reps
#75
4
Riley
Doyle
CrossFit 9:15am
34 Reps
85#
5
Amy
Herrington
CrossFit 5:45am
32 Reps
65#
6
Alicia
Harrison
Open Gym - Afternoon
30 Reps
90lbs
6
Cayla
Garrett
CrossFit 9:15am
30 Reps
75#
6
Keesha
Saunders
CrossFit 5:45am
30 Reps
105#
7
Amy
Anton
CrossFit: 5:45 PM
25 Reps
75lbs
8
Hannah
Hall
CrossFit: 4:30 PM
23 Reps
60 lbs
8
Mary
Covey
CrossFit: 4:30 PM
23 Reps
#85
9
Hannah
Chunn
CrossFit: 4:30 PM
27 Reps
@65
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