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Components
Power Clean
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, July 14, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Burn Class
Open Gym
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):
5 (2/3)
Workout
Tuesday, July 14, 2020
"DOOON'T STOP! BELIEVIN'!" -Journey
Power Clean
In 12 mins, build to a heavy single
*When building, start with doing 2-3 reps at a light weight, then as we get heavy, move to just doing one rep.
Metcon (AMRAP - Rounds and Reps)
"Triple Play"
AMRAP 20:
200 Meter Run, 3 Box Jumps with Step Down, 3 Power Cleans
200 Meter Run, 6 Box Jumps with Step Down , 6 Power Cleans
200 Meter Run, 9 Box Jumps with Step Down, 9 Power Cleans
...
[Add 3 Box Jumps + Power Cleans Each Round]
Barbell: 135/95
Burn! 12:00pm
AMRAP 3
30 Sit Ups
20 Air Squats
10 DB Snatches
Remaining Time- Burpees
Rest 1 min between each AMRAP
x8
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 14, 2020
Male Clients
1
Charles
Hill
CrossFit: 5:45 PM
1 x 1 @ 185 lbs
1
Dustin
Durbin
CrossFit 9:15am
1 x 1 @ 185 lbs
Female Clients
1
Erin
Steinfath
CrossFit: 4:30 PM
1 x 1 @ 155 lbs
2
Amy
Anton
CrossFit: 5:45 PM
1 x 1 @ 150 lbs
PR!!!
3
Mary
Northcutt
CrossFit: 4:30 PM
1 x 1 @ 135 lbs
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