Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
2206027 - CrossFit Empire South
Class
(All)
CrossFit 5:45am
Open Gym - Morning
CrossFit 9:15am
CrossFit Kids: 10:30 AM
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):
15 (4/11)
Workout
2206027
Weightlifting
Today we are working off of your 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.
Metcon (No Measure)
Back squat (Week 8 of 12)
4 sets:
10 reps (90%)
– Rest 1:00 between sets.
Metcon
Metcon (AMRAP - Rounds and Reps)
RX
AMRAP 20:
200-m run
21/30-cal. row
40 air squats
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 20:
200-m run
15/21-cal. row
25 air squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 27, 2022
Male Clients
1
Patrick
Williams
CrossFit 9:15am
5 + 0
2
Dustin
Durbin
CrossFit 5:45am
4 + 50
3
Riley
Garrett
CrossFit: 5:45 PM
4 + 0
4
Sean
Hopkins
CrossFit: 5:45 PM
3 + 0
205 squats
Female Clients
1
Sarah
Williams
CrossFit 9:15am
4 + 219
Got to 5th round with 19 cals in rower
2
Nicole
Cooke
CrossFit 9:15am
4 + 216
Back Squat @125
3
Erin
Steinfath
CrossFit: 12:00 PM
4 + 206
4
Mary
Covey
CrossFit: 4:30 PM
4 + 200
5
Missy
Lewis
CrossFit 5:45am
4 + 1
4 rds plus 200m run
5
Riley
Doyle
CrossFit 9:15am
4 + 1
4 +200 m
6
Alicia
Harrison
CrossFit 9:15am
4 + 0
Legs 🔥 Back squat 115
7
Jenny
Graham
Open Gym - Afternoon
3 + 207
4th round: Run plus 7 cals on rower
8
Jennifer
Davis
CrossFit 5:45am
5 + 1
Finished 5 rounds at 19:27
9
Courtney
Weaver
CrossFit 9:15am
4 + 0
10
Ashley
Henderson
CrossFit 9:15am
2 + 10
85lb back squat
Loading...
Powered By Wodify