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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, March 22, 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):
5 (0/5)
Workout
Monday, March 22, 2021
-Great job to everyone this past weekend tackling 21.2! And congrats to team #TooFitToQuit for winning the Tacky Tye-Dye Contest! -Don't forget to submit your 21.2 scores by 7pm tonight!
Back Squat
EMOM x 5 (5 min)
5 reps @ 60% + 15/20lbs
Rest 1 min
E2:00 x 5 Sets (10 min)
1 rep with 3 second pause in the bottom
*This is NOT building to a max set. Comfortable heavy rep without failure.
Metcon (Time)
"Yellowstone"
For Time: (15 min time cap)
Teams of 2
120 Power Cleans (155/105)
120 Strict Handstand Push Ups
After Party!
*March Mobility Month*
Accumulate 3 min hold on each:
-Dead Hang on Pull Up Bar
-Bottom of Squat Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 22, 2021
Male Clients
Female Clients
1
Erin
Steinfath
CrossFit: 4:30 PM
1 x 1 @ 175 lbs
2
Alicia
Harrison
CrossFit: 4:30 PM
5 x 5 @ 155 lbs
Pause-175
3
Cayla
Garrett
CrossFit 9:15am
5 x 5 @ 125 lbs
3
Jessica
Rivera
CrossFit: 5:45 PM
1 x 1 @ 125 lbs
4
Amanda
Arthur
CrossFit: 4:30 PM
5 x 5 @ 75 lbs
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