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Components
Pausing Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, November 13, 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):
7 (4/3)
Workout
Wednesday, November 13, 2019
Pausing Back Squat
On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat
Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%
Metcon (Time)
"Step Aerobics"
3 Rounds For Time: (20 min time cap)
30 Toes to Bar
20/14 Cal Row or Bike
10 Single DB Box Step-Ups
DB Weight: 50/35
Box: 24/20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 13, 2019
Male Clients
1
Ryan
Lee
CrossFit 4:30pm
1 x 2 @ 255 lbs
2
John
Scarbrough
CrossFit 6:00am
1 x 2 @ 245 lbs
3
Jay
Scherer
CrossFit 6:00am
1 x 2 @ 175 lbs
4
Mark
Hall
CrossFit 6:00am
1 x 2 @ 165 lbs
Female Clients
1
Amy
Anton
CrossFit: 5:30 PM
1 x 2 @ 195 lbs
2
Brandy
Hyche
CrossFit 4:30pm
2 x 2 @ 175 lbs
2x2 at 125lbs. 2 x2 at 145lbs. 2x2 at 175lbs.
3
Chelsea
Hanks
CrossFit 4:30pm
1 x 2 @ 165 lbs
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