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Components
Snatch
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, September 20, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (3/7)
Workout
Friday, September 20, 2019
Friends and Family Week!
Snatch
In 12 mins, build to a heavy 1RM Snatch
*This can be a power or a squat
Metcon (4 Rounds for time)
"Air Conditioning"
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 20, 2019
Male Clients
1
John
Scarbrough
CrossFit 6:00am
1 x 1 @ 155 lbs
Squat
2
Jay
Scherer
CrossFit 6:00am
1 x 1 @ 125 lbs
3
Mark
Hall
CrossFit 6:00am
1 x 1 @ 115 lbs
PR - still sloppy form
Female Clients
1
Erin
Steinfath
CrossFit 4:30pm
1 x 1 @ 125 lbs
PR woohoo
2
Lisa
Kennedy
CrossFit 4:30pm
1 x 1 @ 105 lbs
3
Amy
Anton
CrossFit 4:30pm
1 x 1 @ 95 lbs
PR
3
Kena
Brannan
CrossFit 9:15am
1 x 1 @ 95 lbs
4
Alicia
Harrison
CrossFit 4:30pm
1 x 1 @ 90 lbs
5
Jessie
English
CrossFit 9:15am
1 x 1 @ 65 lbs
6
Emily
McGill
CrossFit 4:30pm
1 x 1 @ 0 lbs
Work up to 65lbs
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