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Components
Shoulder Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, September 9, 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):
1 (1/0)
Workout
Thursday, September 9, 2021
Nutrition Bootcampers, Week 5, No meeting tonight, make sure to get with Coach Katie on your weigh ins!
Shoulder Press
E1:30 x 6 Sets
2 reps @ 80%
Metcon (Time)
"Jumper"
Teams of 2; 3 Sets (Each Athlete) For Time: (4 min time cap per set; 24 min time cap total)
50/40 Calorie Assault Bike
- (You Go, I Go) (Partner A does ALL cals while B rests, then switch)
Burn! 12:00pm
For Time:
800 Meter Run
6 Rounds "Double Dumbbell Chief"
400 Meter Run
4 Rounds "Double Dumbbell Chief"
200 Meter Run
2 Rounds "Double Dumbbell Chief"
100m Run
1 Round of "Double Dumbbell Chief"
(1 Round of Double Dumbbell Chief: 3 Double Dumbbell Power Cleans + 6 Push Ups + 9 Air Squats)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 09, 2021
Male Clients
1
Brian
McCoy
CrossFit 6:00am
6 x 2 @ 125 lbs
Female Clients
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