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Components
Clean Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, February 4, 2021 - 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
Thursday, February 4, 2021
Clean Complex
E1:30 x 5 Sets:
Power Clean + Hang Squat Clean + Squat Clean:
-Set 1 and 2: 1+1+1 reps @ 75% 1 RM clean
-Set 3, 4, and 5: 1+1+1 reps @ 80% 1 RM clean
Metcon (6 Rounds for time)
"Elmer Fudd"
E3:30 x 6 Sets:
20/15 Cal Bike
100m Farmer's Carry
*We are looking to have 1 min rest before the next round starts
Masters 45+
15/12 Cal Bike
100m Farmer's Carry
After Party!
1 min quad smash (each side)
1 min 3 Hip Mobility Stretching Exercises (great video with different options in coaches notes)
3-way wrist stretch - 30 sec each
-Hands and knees - palms down/fingers forward
-Hands and knees - palms down/fingers towards body
-Hand and knees - palms up/fingers towards body
Burn! 12:00pm
2 Rounds For Time:
50 Sit Ups
40 Dumbbell Box Step Ups
30 Toes to Rig
20 Calorie Row
10 Man Makers
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 04, 2021
Male Clients
1
Palmer
Ford
CrossFit: 5:45 PM
1 x 3 @ 205 lbs
2
Brian
McCoy
CrossFit 6:00am
1 x 3 @ 145 lbs
Female Clients
1
Erin
Steinfath
CrossFit: 4:30 PM
1 x 3 @ 130 lbs
2
Jessica
Rivera
CrossFit: 5:45 PM
1 x 3 @ 75 lbs
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