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Components
Squat Clean
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, July 8, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (7/6)
Workout
Monday, July 8, 2019
Squat Clean
E1:30 x 8 sets (12 mins)
*1 rep each set building in weight for a heavy final lift
Metcon (Time)
"Elizabeth"
For Time: (15 min cut off)
21-15-9:
Squat Cleans (135/95)
Ring Dips
C.E.
"Body Armor"
Alternating EMOM x 10
- :30s DB Close Grip Fkoor Press
- :30s Glute Bridges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 08, 2019
Male Clients
1
Jackson
Chesser
CrossFit 4:30pm
1 x 1 @ 275 lbs
1
Luke
Harris
CrossFit 9:15am
1 x 1 @ 275 lbs
2
John
Scarbrough
CrossFit 6:00am
1 x 1 @ 245 lbs
2
Juan
Ayala
CrossFit 6:00am
1 x 1 @ 245 lbs
2
Spencer
Harrison
CrossFit 6:00am
1 x 1 @ 245 lbs
3
Tyler
Scott
CrossFit 6:00am
1 x 1 @ 200 lbs
4
Jay
Scherer
CrossFit 6:00am
1 x 1 @ 0 lbs
155 max
Female Clients
1
MH
Saunders
CrossFit: 6:30 PM
1 x 1 @ 165 lbs
training not a 1 rep max
2
Vanessa
Parton
CrossFit 4:30pm
1 x 1 @ 155 lbs
3
Lisa
Kennedy
CrossFit 9:15am
1 x 1 @ 150 lbs
PR
4
Chelsea
Hanks
CrossFit: 5:30 PM
1 x 1 @ 125 lbs
5
Cheryl
Milewicz
CrossFit: 6:30 PM
1 x 1 @ 95 lbs
Pr
6
Leah
Scott
CrossFit 6:00am
1 x 1 @ 65 lbs
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