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Components
Hang Squat Clean
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Wednesday, June 17, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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 (0/4)
Workout
Wednesday, June 17, 2020
"Knowledge is power, community is strength, and positive attitude is everything."
Hang Squat Clean
E2:00 x 5 Sets
Build to a heavy single squat clean
Set 1: 3 reps
Set 2: 2 reps
Set 3: 2 reps
Set 4: 1 rep
Set 5: 1 rep AHAP
Metcon (AMRAP - Reps)
"Speed Dating"
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (135/95)
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
-1 round of "Strict Cindy" is:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
-Your score is the sum total of your 5 rounds of reps on the barbell
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 17, 2020
Male Clients
Female Clients
1
Sydnee
Baker
CrossFit 9:15am
1 x 1 @ 170 lbs
2
Amy
Anton
CrossFit: 5:45 PM
1 x 1 @ 135 lbs
3
Mary
Northcutt
CrossFit: 5:45 PM
1 x 1 @ 105 lbs
4
Jessica
Rivera
CrossFit: 5:45 PM
5 x 1 @ 80 lbs
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