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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
220531 - 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: 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):
17 (7/10)
Workout
220531
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 loads for each set.
Weightlifting
Metcon (No Measure)
Week 4 - Strict Press:
For load:
10 reps (105%)
12 reps (100%)
14 reps (95%)
– Rest 3:00
Metcon
Metcon (AMRAP - Rounds and Reps)
RX
AMRAP 12:
9/12-cal. row
24 sit-ups
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 12:
9/12-cal. row
15 sit-ups
After Party!
Get some extra work in at Open Gym!
Metcon (Distance)
5 sets for height:
3 box jumps
– Rest as needed between sets.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 31, 2022
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
7 + 15
7 rds + row/3 situps
2
Tyler
Swindle
CrossFit: 4:30 PM
7 + 0
3
Greg
Cooke
CrossFit 5:45am
6 + 28
4
Brian
McCoy
CrossFit 9:15am
6 + 0
5
Connor
Reece
CrossFit: 5:45 PM
5 + 6
6
Earl
Freeman
CrossFit: 4:30 PM
5 + 0
12 cal row; ab mat sit-ups; 11.55
7
Matt
Butler
CrossFit 5:45am
4 + 0
Female Clients
1
Sydnee
Baker
CrossFit: 5:45 PM
8 + 0
4 seconds to spare
2
Chelsea
Hanks
CrossFit: 4:30 PM
7 + 9
2
Missy
Lewis
CrossFit 9:15am
7 + 9
3
Mary
Covey
CrossFit: 4:30 PM
7 + 5
3
Nicole
Cooke
CrossFit 9:15am
7 + 5
3
Sarah
Williams
CrossFit: 12:00 PM
7 + 5
Finally feeling 💯 after being out 2 weeks!!! 🤪
4
Meredyth
Kinsella
CrossFit 5:45am
7 + 0
Went 15 seconds over to finish last round
5
Jenny
Graham
CrossFit: 12:00 PM
6 + 17
6
Lisa
Kennedy
CrossFit: 5:45 PM
6 + 9
7
Amy
Anton
CrossFit: 5:45 PM
6 + 0
.3 mile bike; 24 dead bugs
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