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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Tuesday, April 6, 2021 - 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):
8 (2/6)
Workout
Tuesday, April 6, 2021
Back Squat
EMOM x 5 (5 mins)
5 reps @ 60%+40lbs (for heavier than last week!)
-Rest 2 mins-
E2:00 x 5 Sets
2 reps with 3 second pause in the bottom
*Build in load if you'd like
Metcon (Time)
"Miracle"
For Time: (15 min time cap)
21-15-9
Front Squats (95/65)
12-9-6
Burpee Pull-Ups
- Into -
72 Alternating Dumbbell Snatch (50/35) or Kettlebell Swings (53/35)
RX+: 9-6-3
Burpee Muscle Ups
Burn! 12:00pm
AMRAP 20:
5 Ring Rows
10 Bar Push-Ups
15 Box Step Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 06, 2021
Male Clients
1
Brian
McCoy
CrossFit 9:15am
1 x 5 @ 195 lbs
2
Earl
Freeman
CrossFit: 5:45 PM
5 x 5 @ 95 lbs
Female Clients
1
Alli
Summers
CrossFit: 4:30 PM
1 x 5 @ 205 lbs
2
Alicia
Harrison
CrossFit: 4:30 PM
5 x 5 @ 155 lbs
2
Cayla
Garrett
CrossFit 9:15am
1 x 5 @ 155 lbs
3
Courtney
Weaver
CrossFit 6:00am
1 x 5 @ 125 lbs
135 for 3 second pause
4
Jessica
Rivera
CrossFit: 5:45 PM
1 x 5 @ 110 lbs
5
Amanda
Arthur
CrossFit: 4:30 PM
5 x 2 @ 95 lbs
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