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Components
Pausing Push Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Wednesday, January 22, 2020 - 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):
11 (5/6)
Workout
Wednesday, January 22, 2020
Weekly Mindset: "You can never quit. Winners never quit, and quitters never win." -Ted Turner
Pausing Push Press
1 Pausing Push Press + 1 Push Press = 1 rep
Complete 2 reps E2:00 x 4 Sets
Start at 60% of 1RM Push Press and build
Pausing Push Press = 2 sec pause in the dip
Metcon (Time)
"Opening Day"
For Time: (30 min cut off)
21-15-9
Wallball Shots (20/14)
Chest to Bar Pull Ups
Thrusters (95/65)
Box Jumps (24"/20")
Kettlebell Swings (53/35)
RX+: Thrusters- 115/85
Kettlebell Swings (70/53)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 22, 2020
Male Clients
1
Tyler
Scott
CrossFit: 6:30 PM
1 x 2 @ 165 lbs
2
John
Scarbrough
CrossFit 6:00am
1 x 2 @ 155 lbs
3
Ryan
Lee
CrossFit 4:30pm
1 x 2 @ 145 lbs
4
Mark
Hall
CrossFit 6:00am
1 x 2 @ 105 lbs
w/Chris
4
Scott
Anton
CrossFit 6:00am
1 x 2 @ 105 lbs
Female Clients
1
Sydnee
Baker
CrossFit 4:30pm
1 x 2 @ 90 lbs
2
Kena
Brannan
CrossFit 4:30pm
1 x 2 @ 85 lbs
2
Vanessa
Parton
CrossFit 4:30pm
1 x 2 @ 85 lbs
3
Amy
Anton
CrossFit: 6:30 PM
1 x 2 @ 75 lbs
4
Alicia
Harrison
CrossFit: 5:30 PM
1 x 2 @ 70 lbs
5
Jessica
Rivera
CrossFit: 6:30 PM
4 x 2 @ 50 lbs
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