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Components
Tempo Strict Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, November 3, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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):
3 (2/1)
Workout
Wednesday, November 3, 2021
Tempo Strict Press
5 Sets For Load:
5 Tempo Strict Press
- Two-second press, two-second reset
Rest 1:00-1:30 between sets
Metcon (Time)
-RX-
For Time:
150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups
-Intermediate-
For Time:
120 Air Squats
50 V-ups
90 Air Squats
40 V-ups
60 Air Squats
30 V-ups
-Beginner-
For Time:
90 Air Squats
40 Tuck-ups
60 Air Squats
30 Tuck-ups
30 Air Squats
20 Tuck-ups
Cool Down
2 Sets:
:30 Press-up Stretch
:30 Groiner Stretch / Side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 03, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
5 x 5 @ 95 lbs
2
Dustin
Durbin
CrossFit 6:00am
1 x 5 @ 110 lbs
95, 95, 105, 105, 110
Female Clients
1
Kharen
Mercado
CrossFit: 4:30 PM
5 x 5 @ 20 lbs
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