Show Workout in Full Screen
Auto Scroll Page
Components
Squat Clean and Jerk
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, December 29, 2020 - 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):
4 (2/2)
Workout
Tuesday, December 29, 2020
Squat Clean and Jerk
In 12 mins, build to a heavy 1 rep Squat Clean and Jerk
Metcon (Time)
"Bob the Tomato"
3 Sets of: (3:00 Time Cap Each Set)
15 Thrusters (75/55)
10 Thrusters (95/65)
5 Thrusters (115/80)
*Rest 3:00 Between Sets*
*Masters 45+
15 Thrusters (45/35)
10 Thrusters (75/55)
5 Thrusters (95/65)
**Scaling Option:
20 Dumbbell Thrusters (Light Weight)
15 Dumbbell Thrusters (Medium Wright)
10 Dumbbell Thrusters (Heavy WEight)
Burn! 12:00pm
For Time:
Buy In: 1000m Row
-Into-
5 Rounds of:
200m Run
15 Sit Ups
10 Kettlebell Deadlifts
-Into-
Finisher: 1000m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 29, 2020
Male Clients
1
Thomas
Hill
CrossFit: 5:45 PM
1 x 1 @ 285 lbs
2
Spencer
Harrison
CrossFit 9:15am
1 x 1 @ 225 lbs
Female Clients
1
Alicia
Harrison
CrossFit 9:15am
1 x 1 @ 120 lbs
2
Chelsea
Hanks
CrossFit 9:15am
1 x 1 @ 115 lbs
Loading...
Powered By Wodify