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Components
Shoulder Press
Push Press
Push Jerk
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Heavy Day - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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):
8 (4/4)
Workout
Heavy Day
Skills
Pre-Workout:
On a 8:00 Clock:
Max Distance Row, Bike, Ski, or Run
- Alternate work and rest with a partner.
Shoulder Press
Shoulder Press
For Load:
1-1-1-1-1
Push Press
Push Press
For Load:
3-3-3-3-3
Push Jerk
Push Jerk
For Load:
5-5-5-5-5
Cool Down
3 Sets:
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
Burn! 12:00pm
E6:00 x 4 Sets
20 Cal Row
15 Burpee Step Overs (Rower)
10 Cal Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 07, 2021
Male Clients
1
Riley
Garrett
CrossFit: 5:45 PM
1 x 1 @ 185 lbs
Start 115
2
Greg
Cooke
CrossFit 6:00am
1 x 1 @ 145 lbs
3
Brian
McCoy
CrossFit 6:00am
1 x 1 @ 125 lbs
4
Miller
Cochran
CrossFit 6:00am
5 x 1 @ 95 lbs
Female Clients
1
Cayla
Garrett
CrossFit: 4:30 PM
1 x 1 @ 105 lbs
65#, 85#, 95#, 105#
1
Sydnee
Baker
CrossFit: 4:30 PM
1 x 1 @ 105 lbs
2
Brandy
Hyche
CrossFit 6:00am
1 x 1 @ 95 lbs
3
Alicia
Harrison
CrossFit: 4:30 PM
1 x 1 @ 90 lbs
Chasing 95!
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