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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, November 2, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
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):
6 (2/4)
Workout
Monday, November 2, 2020
Back Squat
E3:00 x 3 Sets
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3 + reps @ 90%
(minimum of 3 reps on last set, but if you have more in the tank, go for it!)
Metcon (AMRAP - Rounds and Reps)
"Fast and Furious"
AMRAP 10:
3-6-9-12. . .
-Burpee Kettlebell Swing (53/35) OR CHOOSE Burpee Dumbbell Snatch (50/35)
-10 Box Jump Overs (24/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 02, 2020
Male Clients
1
Jackson
Chesser
CrossFit: 4:30 PM
1 x 3 @ 335 lbs
2
Dustin
Durbin
CrossFit 9:15am
1 x 3 @ 295 lbs
Female Clients
1
Sydnee
Baker
CrossFit 9:15am
1 x 6 @ 225 lbs
2
Erin
Steinfath
CrossFit: 4:30 PM
1 x 4 @ 185 lbs
3
Alicia
Harrison
CrossFit: 4:30 PM
1 x 6 @ 170 lbs
4
Mackenzie
White
CrossFit 9:15am
1 x 10 @ 105 lbs
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