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Components
Power Clean
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, December 3, 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
Tuesday, December 3, 2019
Power Clean
E1:30 x 9 Sets
Sets 1-3: 6 reps @ 65%
Sets 4-6: 3 reps @ 75%
Set 7: 1 rep @ 80%
Set 8: 1 rep @ 85%
Set 9: 1 rep @ 90%
Metcon (Time)
"Little Dipper"
For Time: (15 min cut off)
21-15-9 of
Push Jerks (135/95)
Lateral Barbell Burpees
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Whiteboard:
Tuesday, December 03, 2019
Male Clients
1
John
Scarbrough
CrossFit 6:00am
1 x 1 @ 245 lbs
2
Lee
Brannan
CrossFit 9:15am
1 x 1 @ 225 lbs
3
Ryan
Lee
CrossFit 4:30pm
1 x 1 @ 215 lbs
4
Tyler
Scott
CrossFit 4:30pm
1 x 1 @ 205 lbs
5
Jay
Scherer
CrossFit 6:00am
1 x 1 @ 185 lbs
Female Clients
1
Erin
Steinfath
CrossFit 4:30pm
1 x 1 @ 155 lbs
2
Lisa
Kennedy
CrossFit: 5:30 PM
1 x 1 @ 145 lbs
2
Vanessa
Parton
CrossFit 9:15am
1 x 1 @ 145 lbs
3
Amy
Anton
CrossFit: 5:30 PM
1 x 1 @ 135 lbs
PR!!
3
Kena
Brannan
CrossFit 6:00am
1 x 1 @ 135 lbs
4
Brandy
Hyche
CrossFit 4:30pm
1 x 1 @ 125 lbs
5
Emma
Clark
CrossFit: 5:30 PM
1 x 1 @ 105 lbs
6
Melissa
Waters
CrossFit 6:00am
1 x 1 @ 85 lbs
Technique
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