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Components
Metcon
Power Clean and Jerk
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, July 2, 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):
0 (0/0)
Workout
Friday, July 2, 2021
Metcon (Time)
"Finding Nemo"
3 Sets: (2 min time cap for each set)
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
-Rest 2:00 b/t sets-
Power Clean and Jerk
Power Clean + Push Jerk:
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 90 seconds-
1 @ 80 %
-Rest 90 seconds-
1 @ 80%
Burn! 12:00pm
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 02, 2021
Male Clients
Female Clients
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