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Components
Strict HSPUs and Pull Ups
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Tuesday, July 2, 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):
5 (2/3)
Workout
Tuesday, July 2, 2019
Strict HSPUs and Pull Ups
EMOM x 12
Odd Minute: Strict HSPUs
Even Minute: Strict Pull Ups
*Do this @ 40% max of each. If you don't know your %, pick a number and stick with that across the EMOM for each movement.
Metcon (Time)
"Sugar Daddy"
For Time: (15 min time cap)
21-15-9:
Deadlifts (225/155)
400 Meter Run
C.E.
"Skill Work"
E2MOM x 5
5 Tempo Romanian Deadlifts
Handstand Walk Practice
*Tempo RDL- 40% of 1RM DL, 4 Sec Negative
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 02, 2019
Male Clients
1
Kyle
Taylor
CrossFit 6:00am
1 x 14
9 pull-ups 5 hspu
2
Austin
Mann
CrossFit 9:15am
1 x 0
Female Clients
1
MH
Saunders
CrossFit: 6:30 PM
12 x 5
2
Amy
Anton
CrossFit: 5:30 PM
1 x 4
4 Strict Pull-ups with Thick black band hanging over bar Walked u...
3
Leah
Scott
CrossFit 6:00am
6 x 3
Red and blue band 1 ab mat + 5lb plate
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