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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, October 28, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (5/8)
Workout
Monday, October 28, 2019
Back Squat
E2:00 x 6 Sets
Set 1: 5 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 5 reps @ 70%
Set 4: 3 reps @ 80%
Set 5: 5 reps @ 70%
Set 6: 3 reps @ 85%
Record last 3 reps @ 85%
Metcon (AMRAP - Rounds and Reps)
"9 Volt"
AMRAP 9:
2 Kettlebell Swings (53/35) or Dumbbell Snatches (50/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35) or Dumbbell Snatches (50/35)
4 Box Jumps (24/20)
....
Increase By (2) Reps Until the Finish
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 28, 2019
Male Clients
1
Spencer
Harrison
CrossFit: 5:30 PM
1 x 3 @ 275 lbs
Failed second set at 275. Stance a bit too wide. Felt unstable
2
John
Scarbrough
CrossFit 6:00am
1 x 3 @ 255 lbs
2
Tyler
Scott
CrossFit 4:30pm
1 x 3 @ 255 lbs
3
Jay
Scherer
CrossFit 6:00am
1 x 3 @ 195 lbs
Legs and hips sore from Saturday workout!
4
Mark
Hall
CrossFit 6:00am
1 x 3 @ 185 lbs
Female Clients
1
Kena
Brannan
CrossFit 6:00am
1 x 3 @ 190 lbs
2
Amy
Anton
CrossFit: 5:30 PM
1 x 3 @ 185 lbs
3
Vanessa
Parton
CrossFit 9:15am
1 x 3 @ 165 lbs
4
Alicia
Harrison
CrossFit: 5:30 PM
1 x 3 @ 145 lbs
5
Melissa
Waters
CrossFit 4:30pm
1 x 3 @ 135 lbs
6
Emma
Clark
CrossFit: 5:30 PM
1 x 3 @ 125 lbs
6
Jessie
English
CrossFit 9:15am
1 x 3 @ 125 lbs
7
Lisa
Kennedy
CrossFit 6:00am
1 x 3 @ 0 lbs
A
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