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Components
Shoulder Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, August 19, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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):
2 (1/1)
Workout
Thursday, August 19, 2021
2nd week of Nutrition Bootcamp is tonight! We are going over weighing and measuring food! Be here at 7pm!
Shoulder Press
E1:30 x 6 Sets
2 reps @ 85% of 1RM
Metcon (Time)
"We Are Family"
Teams of 2 (1:1)
3 Rounds (each) (5 min time cap each set)
20/15 Calorie Assault Bike or 30/21 Cal Row
20 Hand Release Push-ups
10 Squat Cleans (185/125)
Partner A goes through whole round while Partner B rest, then switch
Burn! 12:00pm
3 Rounds For Time:
Min 1: Max Kettlebell Swings
Min 2: Max Cal Bike
Min 3: Max Plate Ground to Overhead
Min 4: Max Cal Row
MIn 5: Max Hang Dumbbell Squat Snatches
Min 6: Max Shuttle Sprints
Min 7: Rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 19, 2021
Male Clients
1
Dustin
Durbin
CrossFit 6:00am
3 x 2 @ 130 lbs
3@125
Female Clients
1
Alicia
Harrison
CrossFit: 4:30 PM
6 x 2 @ 80 lbs
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