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Components
Clean and Jerk Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, May 15, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
CrossFit 4:30pm
CrossFit: 5:30 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):
3 (0/3)
Workout
Friday, May 15, 2020
Clean and Jerk Complex
E1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
Start @ 55% of 1RM and builf
Metcon (Time)
"90 Shiny"
For Time: (20 min cut off)
21-15-9:
Power Cleans (135/95)
20 Box Step Ups after each set
Directly Into…
21-15-9:
Front Squats (135/95)
20 Box Step Ups after each set
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 15, 2020
Male Clients
Female Clients
1
Kena
Brannan
CrossFit 4:30pm
1 x 1 @ 140 lbs
2
Amy
Anton
CrossFit: 5:45 PM
1 x 1 @ 105 lbs
3
Jessica
Rivera
CrossFit: 5:45 PM
6 x 3 @ 65 lbs
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