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Components
Snatch Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, September 17, 2020 - 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):
4 (1/3)
Workout
Thursday, September 17, 2020
Tabata Core!
20s work/ 10s rest for 8 Rounds of:
Oblique Side Raises
Snatch Complex
In 10 mins, build to a heavy complex of:
1 Hang Power Snatch
1 OHS
1 Hang Squat Snatch
Metcon (Time)
"Knuckles"
3 Rounds For Time: (15 min time cap)
100 Double Unders
30 Toes to Bar
Burn! 12:00pm
Every 5:00 x 5 Rounds
15 Burpees
25 Kettlebell Swings
15 Cal Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 17, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
1 x 1 @ 125 lbs
Female Clients
1
Sara
Byrd
CrossFit: 5:45 PM
1 x 1 @ 120 lbs
2
Amy
Anton
CrossFit: 5:45 PM
1 x 1 @ 80 lbs
3
Jessica
Rivera
CrossFit: 5:45 PM
4 x 65 @ 0 lbs
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