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Open Workout 15.5 - B ...
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Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
220701 - Benchmark! - 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):
10 (3/7)
Workout
220701 - Benchmark!
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)
Deadlift (Week 8 of 12)
4 sets:
10 reps (90%)
– Rest 1:00 between sets.
Metcon
Open Workout 15.5 - Benchmark (Time)
RX
For time (12 Min. Time Cap):
27-21-15-9:
Calorie row
Thrusters (65/95 lb)
INTERMEDIATE
For time:
27-21-15-9:
Calorie row
Thrusters (55/75 lb)
BEGINNER
For time:
21-15-9-3:
Calorie row
Thrusters (35/45 lb)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 01, 2022
Male Clients
1
Greg
Cooke
CrossFit 5:45am
11:15
2
Jackson
Chesser
CrossFit 5:45am
12:21
Deadlift: 4x10@275
3
Earl
Freeman
CrossFit: 4:30 PM
12:40
RX reps; 45 lbs
Female Clients
1
Sydnee
Baker
CrossFit: 5:45 PM
9:25
@Madison
2
Sarah
Williams
CrossFit 9:15am
12:00
122 total 11 thruster in 3rd round
3
Nicole
Cooke
CrossFit 9:15am
16:02
4
Jennifer
Davis
CrossFit 5:45am
10:59
35 lb bar only
5
Courtney
Weaver
CrossFit 9:15am
12:00
15 cals./55#
6
Alicia
Harrison
CrossFit 9:15am
16:22
Partner with Riley!!! Wahoo! 🔥🔥
6
Riley
Doyle
CrossFit 9:15am
16:22
w Alicia 🥳🥳🥳
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