Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, September 23, 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):
1 (1/0)
Workout
Thursday, September 23, 2021
Metcon (Time)
"Captain Boomerang"
For Time: (4 min time cap each set)
Teams of 2
5 sets (Each)
5 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (185/135)
2 Power Clean and Jerks (205/145)
1 Power Clean and Jerk (225/155)
-Rest 1:1 between set -
Athletes will only use 1 bar with weights set safely on the side. Clips must always be on the bar when lifting at all times. Partner not lifting will adjust the weights while partner lifting rest between reps. Once the ladder is complete, the partner who just finished lifting should reset the weight back down to the start while the next partner prepares to lift.
Burn! 12:00pm
For Time; Teams of 2: (40 min time cap)
1 Mile Run Together
*Every 400m, perform 10 Synchro Burpees
200 Cal Bike Split
*Every 50 Calories, perform 10 Synchro Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 23, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
35:44
Dustin 95, 115, 135, 155, 175
Female Clients
Loading...
Powered By Wodify