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Components
Push Up/Bench Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Tuesday, January 28, 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):
7 (3/4)
Workout
Tuesday, January 28, 2020
Weekly Mindset: "If you want to be truely successful at it, you cannot be content with pretty good." -Tim Grover
Push Up/Bench Press
E2:00 x 8 Sets plus Bonus Set:
-7 Deficet Push Ups with 3 second decent
-3 Bench Press @ 80%
Bonus Set: 1 Standard Set of Push Ups to Failure
https://youtu.be/KadL9HpmWSg
Metcon (AMRAP - Rounds and Reps)
"Speed Limit"
AMRAP 15:
1 Mile Run
-Directly Into-
Max Rounds of:
8 Burpee Box Jumps
8 Chest to Bar Pull Ups
RX+: 8 Bar Muscle Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 28, 2020
Male Clients
1
Austin
Mann
CrossFit 6:00am
1 x 3 @ 225 lbs
1
Ryan
Lee
CrossFit 6:00am
1 x 3 @ 225 lbs
2
Jay
Scherer
CrossFit 6:00am
1 x 0 @ 125 lbs
Light. Shoulder sore
Female Clients
1
Amy
Anton
CrossFit: 5:30 PM
1 x 3 @ 95 lbs
2
Sydnee
Baker
CrossFit 4:30pm
1 x 3 @ 85 lbs
3
Alicia
Harrison
CrossFit: 5:30 PM
1 x 3 @ 80 lbs
4
Erin
Steinfath
CrossFit 4:30pm
1 x 0 @ 95 lbs
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