Show Workout in Full Screen
Auto Scroll Page
Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Tuesday, October 27, 2020 - 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
Tuesday, October 27, 2020
Back Squat
E4:00 x 3 Sets
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: 5 reps + @ 85%
(Minimum of 5 reps on last set, but if you have more in the tank, go for it!)
Metcon (Time)
For Time: (14 min time cap)
"Scream"
40/30 Calorie Row
100 Wall Balls (20/14)
40/30 Calorie Row
Burn! 12:00pm
1. 200m Run
2. 10 Burpees
3. 250m Row
4. 10 Kettlebell Swings
5. 50 Plate Hops
6. 10 Cal Bike
Rd 1: Station 1
Rd 2: Stations 1+2
Rd 3: 1+2+3
Rd 4: 1+2+3+4
Rd 5: 1+2+3+4+5
Rd 6: 1+2+3+4+5+6
Rd 7: 2+3+4+5+6
Rd 8: 3+4+5+6
Rd 9: 4+5+6
Rd 10: 5+6
Rd 11: Station 6
40min Time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 27, 2020
Male Clients
1
Thomas
Hill
CrossFit: 5:45 PM
1 x 5 @ 315 lbs
2
Dustin
Durbin
CrossFit 9:15am
1 x 5 @ 275 lbs
Female Clients
1
Sydnee
Baker
CrossFit 9:15am
1 x 10 @ 205 lbs
2
Chelsea
Hanks
CrossFit: 5:45 PM
1 x 5 @ 165 lbs
could have gone a little heavier
3
Jessica
Rivera
CrossFit: 5:45 PM
1 x 5 @ 115 lbs
Loading...
Powered By Wodify