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Components
Capacity Builder
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, September 16, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (2/3)
Workout
Monday, September 16, 2019
Capacity Builder
In a 1:30 window, complete:
9 Power Cleans (115/85)
9 Front Squats
9 Push Jerks
Max Ring MUs in time remaining
*Rest :30s
In a 1:30 window, complete:
7 Power Cleans (135/95)
7 Front Squats
7 Push Jerks
Max Ring MUs in time remaining
* Rest :30s
In a 1:30 window, complete:
5 Power Cleans (155/105)
5 Front Squats
5 Push Jerks
Max Ring MUs in time remaining
*Rest :30s
In a 1:30 window, complete:
3 Power Cleans (185/135)
3 Front Squats
3 Push Jerks
Max Ring MUs in time remaining
Metcon (Time)
"Master Splinter"
3 Rounds For Time: (20 min cut off)
400m Run
12 Burpee Box Jumps (24"/20")
15 Thrusters (95/65)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 16, 2019
Male Clients
1
John
Scarbrough
CrossFit 6:00am
1 x 2
bmu
1
Juan
Ayala
CrossFit 6:00am
1 x 2
pullups
Female Clients
1
Vanessa
Parton
CrossFit 9:15am
1 x 7
Bar MU :)
2
Erin
Steinfath
CrossFit: 6:30 PM
1 x 4
Didn’t do squats in last two sets
3
Kena
Brannan
CrossFit 6:00am
1 x 3
that was awful, kip pull ups
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