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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
220513 - CrossFit Empire South
Class
(All)
CrossFit 5:45am
Open Gym - Morning
CrossFit 9:15am
Open Gym - Mid Day
CrossFit: 12:00 PM
Open Gym - Afternoon
CrossFit Kids: 3:30 PM
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):
9 (5/4)
Workout
220513
Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your load for each set.
Weightlifting
Metcon (No Measure)
Deadlift - Week 2
8 reps (105%)
10 reps (100%)
12 reps (95%)
– Rest 3:00 between sets.
Metcon
Metcon (AMRAP - Rounds and Reps)
RX
AMRAP 11:
10 toes-to-bars
10 hang power snatches (65/95 lb)
INTERMEDIATE
AMRAP 11:
10 knees-to-armpits
5 hang power snatches (65/95 lb)
BEGINNER
AMRAP 11:
10 hanging knee raises
10 hang power snatches (35/45 lb)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 13, 2022
Male Clients
1
Ryan
Lee
Open Gym - Mid Day
7 + 0
2
Greg
Cooke
CrossFit 5:45am
5 + 18
3
Jackson
Chesser
CrossFit 9:15am
5 + 0
4
Matt
Butler
CrossFit 5:45am
6 + 10
10 hanging knee raises 10 hanging power snatches @ 45lbs Dead lif...
5
Connor
Reece
CrossFit: 4:30 PM
4 + 18
Female Clients
1
Erin
Steinfath
Open Gym - Afternoon
7 + 0
2
Mary
Covey
CrossFit: 4:30 PM
5 + 14
Freaking ripped and had to stop 🙄
3
Missy
Lewis
CrossFit 9:15am
5 + 1
4
Jessica
Rivera
CrossFit: 5:45 PM
8 + 10
Training bar, toes to rig
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