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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, October 7, 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):
12 (3/9)
Workout
Monday, October 7, 2019
Back Squat
E2:00 x 6 Sets
Build To a Heavy 1 Rep
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 1 Rep
Set 5: 1 Rep
Set 6: 1 Rep
Metcon (5 Rounds for time)
"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs
15 Front Squats (95/65)
15/12 Cal Row or Bike or 200m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 07, 2019
Male Clients
1
Tyler
Scott
CrossFit: 6:30 PM
1 x 1 @ 305 lbs
2
Parker
Dickson
Open Gym
1 x 1 @ 295 lbs
3
Jay
Scherer
CrossFit 6:00am
1 x 1 @ 235 lbs
Female Clients
1
Kena
Brannan
CrossFit 6:00am
1 x 1 @ 205 lbs
2
Chelsea
Hanks
CrossFit: 5:30 PM
1 x 1 @ 185 lbs
had to bail out of 195 :(
2
Vanessa
Parton
CrossFit 9:15am
1 x 1 @ 185 lbs
3
Emma
Clark
CrossFit 4:30pm
1 x 1 @ 170 lbs
4
Olivia
Gullion
CrossFit 4:30pm
1 x 1 @ 150 lbs
Max
5
Jessica
Johnson
CrossFit 9:15am
1 x 1 @ 145 lbs
6
Melissa
Waters
CrossFit 4:30pm
1 x 1 @ 135 lbs
7
Leah
Scott
CrossFit: 6:30 PM
1 x 1 @ 130 lbs
5lb PR!!
8
Emily
McGill
CrossFit: 5:30 PM
6 x 1 @ 105 lbs
Max weight of 105
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