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Components
Muscle Snatch
Power Snatch
Squat Snatch
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Heavy Day - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Burn Class
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):
8 (3/5)
Workout
Heavy Day
Muscle Snatch
Muscle Snatch
1-1-1-1-1
*Rest between 1:00-1:30 between lifts
Power Snatch
Power Snatch
1-1-1-1-1
*Rest between 1:00-1:30 between lifts
Squat Snatch
Squat Snatch
1-1-1-1-1
*Rest between 1:00-1:30 between lifts
Skills
For Completion:
21-15-9
GHD Hip Extensions
GHD Back Extensions
Burn! 12:00pm
Every 5:00 x 5 Rounds
15 Burpees
25 Kettlebell Swings
15 Cal Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 02, 2021
Male Clients
1
Brett
Palmer
CrossFit 6:00am
5 x 1 @ 95 lbs
1
Greg
Cooke
CrossFit 6:00am
5 x 1 @ 95 lbs
2
Brian
McCoy
CrossFit 6:00am
5 x 1 @ 85 lbs
Female Clients
1
Erin
Steinfath
CrossFit: 4:30 PM
5 x 1 @ 85 lbs
2
Nicole
Cooke
CrossFit 9:15am
5 x 1 @ 80 lbs
3
Mary
Covey
CrossFit: 5:45 PM
5 x 1 @ 75 lbs
4
Brandy
Hyche
CrossFit 6:00am
5 x 1 @ 65 lbs
5
Alicia
Harrison
CrossFit: 5:45 PM
1 x 1 @ 80 lbs
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