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Components
Clean Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, February 12, 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):
2 (1/1)
Workout
Friday, February 12, 2021
Clean Complex
E1:30 x 5 Sets
2 position (Floor + Hang) Squat Cleans:
- Set 1 and 2 @ 80% 1RM Clean
- Sets 3, 4 and 5 @ 85% 1RM Clean
-You may drop the barbell between reps to reset for the hang position
Metcon (Time)
"Edna"
(10 min time cap total)
3 Rounds For Time:
10 Overhead Squats (95/65)
50 Double Unders
-Straight into-
3 Rounds For Time:
10 Thrusters (95/65)
50 Double Unders
Stimulus for todays workout is High Intensity! Don't think today, JUST GO!
Burn! 12:00pm
E3:00 x 8 Rounds
10 Dumbbell Thrusters
10 Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 12, 2021
Male Clients
1
Jackson
Chesser
CrossFit 6:00am
1 x 2 @ 245 lbs
185; 205; 205; 225; 245
Female Clients
1
Jessica
Rivera
CrossFit: 5:45 PM
1 x 2 @ 80 lbs
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