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Components
Clean Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, July 23, 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):
11 (4/7)
Workout
Tuesday, July 23, 2019
Clean Complex
Build to a Heavy Complex: E2MOM x 6 sets
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
Working on skill and technique, not load. Build weight on each set or hold consistent and master the technique.
Metcon (Time)
"Nowhere Fast"
For Time: (12 min time cap)
50 Power Cleans (155/105)
On the Minute: 5 Toes to Bar
C.E.
A.) Gymnastics
1:00 Light Bike + 60% Max Ring MUs
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring MUs
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring MUs
1:00 Light Bike + 6 Strict Ring Dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 23, 2019
Male Clients
1
John
Scarbrough
CrossFit 6:00am
1 x 1 @ 205 lbs
2
Tyler
Scott
CrossFit 4:30pm
1 x 1 @ 200 lbs
3
Parker
Dickson
Open Gym
1 x 1 @ 185 lbs
4
Juan
Ayala
CrossFit 6:00am
1 x 1 @ 175 lbs
Female Clients
1
Erin
Steinfath
CrossFit 4:30pm
1 x 1 @ 125 lbs
1
Lisa
Kennedy
CrossFit 4:30pm
1 x 1 @ 125 lbs
2
Amber
Litteken
CrossFit 6:00am
1 x 1 @ 120 lbs
3
Kena
Brannan
CrossFit 6:00am
1 x 1 @ 115 lbs
4
Amy
Anton
CrossFit: 5:30 PM
1 x 1 @ 105 lbs
5
Cheryl
Milewicz
CrossFit: 6:30 PM
1 x 1 @ 85 lbs
6
Leah
Scott
CrossFit 4:30pm
1 x 1 @ 80 lbs
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