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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, November 16, 2020 - 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):
4 (1/3)
Workout
Monday, November 16, 2020
-There is only a little time left to sign up for the Battle of the Boxes Throwdown. SIGN UP TODAY! Come represent South on December 19th! -This week's Back Squat and Shoulder Press is a mini deload before we start back on 5-3-1 again next week.
Back Squat
E2:00 x 5 Sets
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
Set 4: 5 reps @ 50%
Set 5: 5 reps @ 40%
Metcon (Time)
"Toes to Bar/Lunge"
For Time: (15 min time cap)
30-20-10
--Toes-to-bar
--Overhead Walking Lunge (yards) (53/35) or DB (50/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 16, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
1 x 5 @ 195 lbs
Female Clients
1
Amy
Anton
CrossFit: 5:45 PM
1 x 5 @ 160 lbs
2
Brandy
Hyche
CrossFit 6:00am
1 x 5 @ 150 lbs
3
Jessica
Rivera
CrossFit: 5:45 PM
5 x 5 @ 115 lbs
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