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Components
Squat Snatch
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, March 1, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
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 (2/6)
Workout
Monday, March 1, 2021
-The Open starts NEXT WEEK! Get signed up! -This week we will announce our Intramural teams! -Pre-orders for Open T-shirts/Tanks and CFES Beanies will go through THIS WEDNESDAY. Do not wait and miss out!
Squat Snatch
E2:00 x 7 Sets
Build to a HEAVY 1 rep for the day!
3-2-2-1-1-1-1
Metcon (Time)
"WHOOP"
For Time: (16 min time cap)
For Time:
25 Toes to Bar
15 Burpees
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
50 Handstand Push Ups
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
15 Burpees
25 Toes to Bar
After Party!
***March Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 01, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
1 x 1 @ 145 lbs
2
Earl
Freeman
CrossFit: 4:30 PM
1 x 3 @ 75 lbs
Female Clients
1
Dixie
Flesher
CrossFit: 4:30 PM
1 x 1 @ 130 lbs
Felt good
2
Erin
Steinfath
CrossFit: 4:30 PM
1 x 1 @ 120 lbs
3
Alicia
Harrison
Open Gym
1 x 1 @ 115 lbs
PR!
3
Alli
Summers
CrossFit: 4:30 PM
1 x 1 @ 115 lbs
4
Amy
Anton
CrossFit: 5:45 PM
1 x 1 @ 100 lbs
PR!
5
Jessica
Rivera
CrossFit: 5:45 PM
1 x 1 @ 65 lbs
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