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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, September 27, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
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 (2/2)
Workout
Monday, September 27, 2021
New strength cycle begins October 4th!
Metcon (Time)
"Aladdin"
For Time: (8 min time cap each set)
21-15-9
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
Pull-ups
-Rest 5:00-
For Time:
45 Alternating Dumbbell Snatch (50/35)
45 Burpee over Dumbbell
45 Pull-ups
Accessory
A.) Dumbbell Bench Press:
E2:00 x 4 Sets:
10 reps
*Build to a moderate weight and stay the same across all sets.
B.) Single Arm Standing Tricep Extension:
Every 1:30 x 4 Sets
Single Arm Standing Tricep Extension w/ band
12-15 reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 27, 2021
Male Clients
1
Dustin
Durbin
CrossFit 6:00am
21:00
3 pull-ups
2
Brian
McCoy
CrossFit 6:00am
21:00
35# -55
Female Clients
1
Chelsea
Hanks
CrossFit: 4:30 PM
8:00
2 of 15 pull ups 3 out of 45 pull-ups at time cap
2
Kharen
Mercado
CrossFit: 4:30 PM
0:00
21-15-9 did all set. Rings instead of pull bar 45 alt snatch 20 b...
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