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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, August 5, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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):
5 (2/3)
Workout
Thursday, August 5, 2021
Deadlift
E2:00 x 6 Sets
3 reps @ 80%
Metcon (Time)
"No Time For Losers"
For Time: (16 min time cap)
Teams of 2
50 Power Snatch (95/65)
20 Synchro Bar-facing Burpees
30 Power Snatch (135/95)
20 Synchro Bar-facing Burpees
10 Power Snatch (165/115)
20 Synchro Bar-facing Burpees
Burn! 12:00pm
For Time:
50 Sit Ups
200ft Overhead Double Kettlebell Carry
10 Dumbbell Snatches
40 Sit Ups
200ft Overhead Double Kettlebell Carry
20 Dumbbell Snatches
30 Sit Ups
200ft Overhead Double Kettlebell Carry
30 Dumbbell Snatches
Finisher:
400m Farmers Carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 05, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
4 x 3 @ 335 lbs
2@345
2
Brian
McCoy
CrossFit 6:00am
1 x 3 @ 325 lbs
Female Clients
1
Alicia
Harrison
CrossFit: 4:30 PM
1 x 3 @ 220 lbs
1
Melissa
Waters
CrossFit: 4:30 PM
1 x 3 @ 220 lbs
2
Sarah
Williams
CrossFit: 5:45 PM
1 x 3 @ 155 lbs
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