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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Tuesday, December 15, 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
Tuesday, December 15, 2020
Back Squat
E2:00 x 5 Sets
Set 1: 5 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 5 reps @ 60%
Set 4: 5 reps @ 50%
Set 5: 5 reps @ 40%
Next week we will be maxing out on this lift.
Metcon (Time)
"Candy Canes"
4 Rounds For Time:
20/15 Calorie Assault Bike
20 Alternating Dumbbell Snatches (50/35)
20 Jumping Air Squats
-Rest 2 min Between Rounds-
There is a 28 min time cap on the WOD as a whole. There is a 5 min time cap per round.
Burn! 12:00pm
3 Rounds
-1 min at each station-
Dumbbell Thrusters
Hand Release Push Ups
Row
Dumbbell Cleans
Shuttle Runs
- Rest 3:00 between rounds -
Score is total reps of all 3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 15, 2020
Male Clients
1
Jackson
Chesser
CrossFit: 4:30 PM
1 x 5 @ 215 lbs
2
Dustin
Durbin
CrossFit 9:15am
1 x 5 @ 185 lbs
Female Clients
1
Amy
Anton
CrossFit: 5:45 PM
1 x 5 @ 160 lbs
105;135;160;135;105
2
Holly
Werry
CrossFit 9:15am
1 x 5 @ 0 lbs
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