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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, October 13, 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):
6 (2/4)
Workout
Tuesday, October 13, 2020
Metcon (Time)
"Damn Diane"
3 Rounds For Time: (12 min time cap)
• 15 Deadlifts
• 15 Strict Deficit Handstand Push-Ups
W 205 lb., 2-in. deficit
M 315 lb., 3.5-in. deficit
Option 2:
"Diane"
21-15-9
Deadlifts
Handstand Push Ups
Barbell: (225/155)
Burn! 12:00pm
For Time:
2 Mile Run
Rest 5 Min
Then 50 Sit Ups For Time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 13, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
6:57
Reg dianne, 1 ab mat
2
Kenny
Adams
CrossFit: 4:30 PM
9:08
Just “Diane” but with struck handstand push-ups
Female Clients
1
Erin
Steinfath
CrossFit: 4:30 PM
5:02
Diane
2
Amy
Anton
CrossFit: 5:45 PM
5:04
21-15-9; 155lb, pike push-ups
3
Jessica
Rivera
CrossFit: 5:45 PM
5:42
4
Melissa
Waters
CrossFit: 5:45 PM
6:22
Diane: 125 lb deadlift (2 weeks post knee surgery), 25lb DB for 2...
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