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Components
Shoulder Press
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Thursday, October 29, 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):
4 (2/2)
Workout
Thursday, October 29, 2020
Shoulder Press
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, if you have more than that in the tank, go for it!)
Metcon (Time)
"Silence of the Lambs"
Teams of 2
2 Rounds For Time: (20 min time cap)
100 Sit Ups
*Partner dead hangs from bar
100 Jumping Split Lunges
* Partner holds front rack (135/95)
RX+: GHDs for Sit Ups or Stick Sit Ups
Burn! 12:00pm
6 Rounds: Teams of 2, You go I go Style:
:45s Wall Sit Plate Hold
15 Alt. Jumping Lunges
Around the building Double DB OH Walk (50/35)
15 Alt. Jumping Lunges
:45s Wall Sit Plate Hold
Rest 2 mins
Accm. 50 Devil's Press For Time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 29, 2020
Male Clients
1
Kenny
Adams
CrossFit 9:15am
1 x 7 @ 135 lbs
Weak from prior day WOD with shoulder workout
2
Dustin
Durbin
CrossFit 9:15am
1 x 6 @ 125 lbs
Female Clients
1
Miranda
Ward
CrossFit: 4:30 PM
1 x 5 @ 75 lbs
2
Jessica
Rivera
CrossFit: 5:45 PM
1 x 5 @ 65 lbs
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