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Components
3 Pause Power Clean
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, May 14, 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):
2 (1/1)
Workout
Tuesday, May 14, 2019
3 Pause Power Clean
6 sets of 2 reps E2:00
*Each pause is 2s
Pause 1: Knee Level
Pause 2: Jumping Position
Pause 3: Receiving Position
Set 1: 60%
Set 2: 65%
Set 3,4,5,6: Build to a heavy
Metcon (Time)
"Undercover"
For Time: (25min cutoff)
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
35/25 Calorie Assault Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 14, 2019
Male Clients
1
Paul
Kubicza
CrossFit: 6:30 PM
1 x 2 @ 115 lbs
Female Clients
1
Alicia
Harrison
CrossFit: 5:30 PM
1 x 2 @ 95 lbs
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