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Components
Power Clean + Front Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220105 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit: 12:00 PM
CrossFit Kids: 3:30 PM
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):
15 (9/6)
Workout
220105
Power Clean + Front Squat
On a 10:00 Clock:
Build to a heavy power clean + front squat.
Metcon (Time)
- RX -
For time (Time Cap 15min)
27-21-15
Back squats (165/110 lb)
Handstand push-ups
- INTERMEDIATE -
For time:
27-21-15
Back squats (135/95 lb)
15-12-9
Handstand push-ups
- BEGINNER -
For time:
27-21-15
Back squats (95/65 lb)
DB strict press
Cool Down
2 sets:
:30 banded shoulder distraction / side
:30 banded hip distraction / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 05, 2022
Male Clients
1
Jackson
Chesser
CrossFit 9:15am
1 x 1 @ 265 lbs
2
Riley
Garrett
CrossFit: 12:00 PM
1 x 1 @ 215 lbs
3
Dustin
Durbin
CrossFit 6:00am
1 x 1 @ 205 lbs
4
Brian
McCoy
CrossFit 6:00am
1 x 1 @ 195 lbs
5
Brett
Palmer
CrossFit 6:00am
1 x 1 @ 155 lbs
5
Miller
Cochran
CrossFit 6:00am
1 x 1 @ 155 lbs
6
Scott
Anton
CrossFit 6:00am
1 x 1 @ 145 lbs
7
Mark
Hall
CrossFit 6:00am
1 x 1 @ 135 lbs
8
Earl
Freeman
CrossFit: 5:45 PM
1 x 1 @ 105 lbs
Female Clients
1
Sydnee
Baker
CrossFit: 4:30 PM
1 x 1 @ 185 lbs
2
Brandy
Hyche
CrossFit 6:00am
1 x 1 @ 170 lbs
3
Mary
Covey
CrossFit: 5:45 PM
1 x 1 @ 150 lbs
4
Chelsea
Hanks
CrossFit: 4:30 PM
1 x 1 @ 145 lbs
5
Melissa
Waters
CrossFit: 4:30 PM
1 x 1 @ 115 lbs
6
Amy
Anton
CrossFit: 5:45 PM
1 x 1 @ 110 lbs
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