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Components
Hang Power Snatch
5K Run
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
5K RUN DAY - 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):
8 (3/5)
Workout
5K RUN DAY
Don’t RUN away! This was the second event in the very first CrossFit Games!
Weightlifting
Hang Power Snatch (8 Sets x 3 Hang Power Snatches)
Every 1:30 for 8 sets:
3 hang power snatches (45-55%)
– Above the knee
Metcon
5K Run (Time)
RX
For time (30 Min. Cap):
5,000-m run
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
AMRAP 25:
400-m run
– Rest 1:00 between runs.
Cool Down
Metcon (No Measure)
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
1:00 lacrosse ball roll/foot
After Party
If you have some extra time (and energy), knock out 100 Sit-ups in Open Gym!
Metcon (No Measure)
For completion:
100 abmat sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 19, 2022
Male Clients
1
Jackson
Chesser
CrossFit 5:45am
8 x 3 @ 135 lbs
2
Matt
Butler
CrossFit 5:45am
8 x 3 @ 75 lbs
3
Jason
Saunders
CrossFit 5:45am
8 x 3 @ 65 lbs
Recovering from rotator cuff surgery. Bar path and overhead mobil...
Female Clients
1
Keesha
Saunders
CrossFit 5:45am
8 x 3 @ 90 lbs
65,75,80,85,85,85,90,90
2
Mary
Covey
CrossFit: 4:30 PM
8 x 3 @ 85 lbs
1 hang 1 squat
3
Jennifer
Davis
CrossFit: 5:45 PM
8 x 3 @ 60 lbs
4
Missy
Lewis
CrossFit 9:15am
8 x 3 @ 55 lbs
4
Riley
Doyle
CrossFit 9:15am
8 x 3 @ 55 lbs
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