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Components
Power Clean Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
Barbell Club
CrossFit
CrossFit Essentials
Date
Workout
Tuesday, April 28, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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):
0 (0/0)
Workout
Tuesday, April 28, 2020
"If you are always trying to be normal, you will never know how amazing you can be." -Maya Angelou
Power Clean Complex
E1:30 x 7 Sets
-1 Pausing Power Clean
-1 Power Clean
*Pausing Power Clean:
3 second pause 1" off the ground, then 3 second pause at top of knee, then 3 second pause at hips.
Let's focus on pushing through the legs and keeping tension throughout each pause.
Build in weight, start at 55%
Metcon (3 Rounds for reps)
"Sole Cycle"
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Assault Bike
If we do not have a barbell, we can perform DB Power Cleans or Ground to Overhead with an odd object.
If we do not have a bike, same amount of calories on the rower, or 400m Run (2:00 run)
Burn! 12:00pm
2:00 Run
-THEN-
:30 Push Ups
:10 Rest
x5
2:00 Run
-THEN-
:30 Odd Object High Pulls (DBs)
:10 Rest
x5
2:00 Run
-THEN-
:30 Jumping Lunge, Jumping Lunge, Squat, Burpee
:10 Rest
x5
2:00 Run
-THEN-
:30 V-Ups
:10 Rest
x5
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 28, 2020
Male Clients
Female Clients
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