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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Wednesday, October 2, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit 5:45pm
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):
12 (5/7)
Workout
Wednesday, October 2, 2019
Front Squat
On the 1:30 x 6 Sets
1 Pausing Front Squat
1 Front Squat
Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Heavy
*The pause will be 3 seconds in the bottom before standing
Metcon (Time)
Miracle-Gro
5 Rounds: (20 min cut off)
200 Meter Run
12/9 Calorie Assault Bike or Row
12 Strict Handstand Push-ups
After Party
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: 50% of 1RM Clean and Jerk
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 02, 2019
Male Clients
1
John
Scarbrough
CrossFit 6:00am
1 x 2 @ 225 lbs
1
Tyler
Scott
CrossFit 4:30pm
1 x 2 @ 225 lbs
2
Jay
Scherer
CrossFit 6:00am
1 x 2 @ 165 lbs
3
Mark
Hall
CrossFit 6:00am
1 x 2 @ 155 lbs
Pr
3
Scott
Anton
CrossFit 6:00am
1 x 2 @ 155 lbs
Female Clients
1
Lindsey
Blair
CrossFit 5:45pm
1 x 2 @ 175 lbs
2
Erin
Steinfath
CrossFit 4:30pm
1 x 2 @ 150 lbs
3
Vanessa
Parton
CrossFit 9:15am
1 x 2 @ 140 lbs
4
Leah
Scott
CrossFit 4:30pm
1 x 2 @ 110 lbs
4
Olivia
Gullion
CrossFit 4:30pm
1 x 2 @ 110 lbs
5
Jessie
English
CrossFit 9:15am
1 x 2 @ 100 lbs
6
Emily
McGill
CrossFit 5:45pm
1 x 4 @ 65 lbs
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