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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, December 2, 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):
10 (4/6)
Workout
Monday, December 2, 2019
We start our new strength cycle this week! Look ahead for the week, if you have your 1RMs from the previous 2 weeks, go ahead and have your percentages ready to go for class time. Get ready to get STRONG!!
Back Squat
EMOM:
Min 1: 6 reps @ 70%
Min 2: 4 reps @ 76%
Min 3: 2 reps @ 82%
-Rest 3 mins-
Min 7: 6 @ 76%
Min 8: 4 @ 82%
Min 9: 2 @ 88%
-Rest 3 mins-
Min 13: 6 @ 82%
Min 14: 4 @ 88%
Min 15: 2 @ 94%
Metcon (AMRAP - Rounds and Reps)
"Flinstones"
AMRAP 20:
50 WBS (20/14) (10’/9’)
40/30 Cal Row or Bike
30 Toes to Bar
20 DB Snatches (50/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 02, 2019
Male Clients
1
Ryan
Lee
CrossFit 4:30pm
1 x 2 @ 295 lbs
2
Tyler
Scott
CrossFit 4:30pm
1 x 2 @ 275 lbs
3
John
Scarbrough
CrossFit 6:00am
1 x 2 @ 265 lbs
4
Jay
Scherer
CrossFit 6:00am
1 x 2 @ 220 lbs
Female Clients
1
Brandy
Hyche
CrossFit 4:30pm
1 x 2 @ 205 lbs
1
Lisa
Kennedy
CrossFit 4:30pm
1 x 2 @ 205 lbs
2
Kena
Brannan
CrossFit 6:00am
1 x 2 @ 200 lbs
% based off 225 (feeling weak, bad knee)
3
Erin
Steinfath
CrossFit 4:30pm
1 x 2 @ 180 lbs
4
Melissa
Waters
CrossFit 4:30pm
1 x 2 @ 165 lbs
5
Emma
Clark
CrossFit: 5:30 PM
1 x 2 @ 135 lbs
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