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Components
The Standard (Partner)
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
THE STANDARD (Partner) - CrossFit Empire South
Class
(All)
Open Gym - Sat. Morning
CrossFit 9:15am
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (1/3)
Workout
THE STANDARD (Partner)
Metcon
The Standard (Partner) (Time)
RX
For time with a partner (12 Min. Time Cap):
30 clean and jerks (95/135 lb)
30 muscle-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.
INTERMEDIATE
For time with a partner:
30 clean and jerks (65/95 lb)
30 burpee pull-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.
BEGINNER
For time with a partner:
60 DB clean and jerks (10/15 lb)
60 jumping pull-ups
60 snatches
– One partner works while one rests. Partition the reps as needed.
Cool Down
Metcon (No Measure)
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 30, 2022
Male Clients
1
Brian
McCoy
CrossFit 9:15am
10:14
Alicia 115 Burpee pu
Female Clients
1
Brandy
Hyche
CrossFit 9:15am
9:22
95lbs, burpee jumping pull ups
2
Amy
Herrington
CrossFit 9:15am
10:12
Partner w/ Amy! 85#/65#
3
Riley
Doyle
Open Gym - Sat. Morning
10:17
75# burpee pu
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