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Components
Snatch Push Press + O ...
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, October 4, 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):
5 (1/4)
Workout
Monday, October 4, 2021
Snatch Push Press + Overhead Squat
E2MOM x 6 sets
3 Snatch Push Press + 1 Overhead Squat:
- Work up to a heavy load in 6 sets
Metcon (Time)
"Chick-Fil-A"
For Time: (10 min time cap)
21-15-9
Overhead Squat (95/65)
Bar-facing burpees
Chest to bar pull-ups
* Scaling option 1 (Masters 45+)
21-15-9
Overhead Squat (75/55)
Bar-facing burpees
Pull-ups
* Scaling Option 2 (Beginner)
21-15-9
Dumbbell Front Squat (light)
Up Downs
Jumping Pull Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 04, 2021
Male Clients
1
Chris
Finch
CrossFit 6:00am
6 x 4 @ 75 lbs
95 for last 3 sets
Female Clients
1
Erin
Steinfath
CrossFit: 4:30 PM
6 x 4 @ 120 lbs
2
Chelsea
Hanks
CrossFit: 4:30 PM
6 x 4 @ 110 lbs
3
Brandy
Hyche
CrossFit 6:00am
6 x 4 @ 100 lbs
65,75,85,90,95,100
4
Mary
Covey
CrossFit: 5:45 PM
6 x 4 @ 90 lbs
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