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Components
Power Clean
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220117 - 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
220117
Power Clean
Power Clean
Build up to a 2-rep power clean
Metcon (AMRAP - Rounds and Reps)
-RX-
AMRAP 15:
1 deadlift (275/185 lb)
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
– Continue adding one rep to the deadlifts and 50-m to the run after each round.
-Intermediate-
AMRAP 15:
1 deadlift (185/125 lb)
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
– Continue adding one rep to the deadlifts and 50-m to the run after each round.
-Beginner-
AMRAP 15:
1 deadlift (95/65 lb)
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
– Continue adding one rep to the deadlifts and 50-m to the run after each round.
Cool Down
2 sets:
1:00 standing leg swings (front and back)
1:00 sit and reach
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 17, 2022
Male Clients
1
Jackson
Chesser
CrossFit 9:15am
1 x 2 @ 245 lbs
2
Riley
Garrett
CrossFit: 5:45 PM
1 x 2 @ 225 lbs
2
Tyler
Swindle
CrossFit: 4:30 PM
1 x 2 @ 225 lbs
3
Greg
Cooke
CrossFit 6:00am
1 x 2 @ 205 lbs
4
Dustin
Durbin
CrossFit 6:00am
1 x 2 @ 195 lbs
5
Scott
Anton
CrossFit 6:00am
1 x 2 @ 135 lbs
Working on techniques
6
Mark
Hall
CrossFit 6:00am
1 x 2 @ 125 lbs
7
David
Bays
CrossFit 9:15am
1 x 2 @ 105 lbs
8
Earl
Freeman
CrossFit: 4:30 PM
1 x 2 @ 85 lbs
Female Clients
1
Brandy
Hyche
CrossFit 6:00am
1 x 2 @ 155 lbs
2
Mary
Covey
CrossFit: 4:30 PM
1 x 2 @ 142 lbs
3
Chelsea
Hanks
CrossFit: 4:30 PM
1 x 2 @ 135 lbs
3
Nicole
Cooke
CrossFit 9:15am
1 x 2 @ 135 lbs
4
Missy
Lewis
CrossFit 9:15am
1 x 2 @ 110 lbs
5
Hannah
Hall
CrossFit: 12:00 PM
1 x 2 @ 105 lbs
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