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Components
Power Clean
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, February 12, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
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):
3 (1/2)
Workout
Tuesday, February 12, 2019
Power Clean
Spend 12min building to a heavy 3-Position Power Clean
1) Mid Thigh
2) Top of Knee
3) Floor
*This is performed without putting the barbell down.*
Metcon (AMRAP - Rounds and Reps)
"Top Heavy"
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
C.E.
Rowing:
On the 0:00... 21/16 Calorie Row
On the 1:30 - 18/14 Calorie Row
On the 3:00 - 15/12 Calorie Row
On the 5:00... 21/16 Calorie Row
On the 6:30 - 18/14 Calorie Row
On the 8:00 - 15/12 Calorie Row
On the 10:00... 21/16 Calorie Row
On the 11:30 - 18/14 Calorie Row
On the 13:00 - 15/12 Calorie Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 12, 2019
Male Clients
1
Parker
Dickson
CrossFit 6:00am
1 x 3 @ 145 lbs
Female Clients
1
Alicia
Harrison
CrossFit: 5:30 PM
1 x 3 @ 100 lbs
2
Lauren
Pegues
CrossFit 4:30pm
1 x 3 @ 90 lbs
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