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Components
Power Clean Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Tuesday, October 1, 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):
8 (2/6)
Workout
Tuesday, October 1, 2019
Power Clean Complex
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low-Hang Power Clean
Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Complex
Metcon (3 Rounds for reps)
"Ecod"
3 x AMRAP 4:
15 Burpee Box Jump Overs (24"/20")
21 Power Cleans
27/21 Calorie Row
Rest 4 Minutes Between
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
After Party
Spend 10 mins working on Handstand Walking
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 01, 2019
Male Clients
1
Ryan
Lee
CrossFit 4:30pm
1 x 1 @ 205 lbs
1 Clean Pull 1 Power Clean 1 Low Hang Clean
2
Jay
Scherer
CrossFit 6:00am
1 x 1 @ 125 lbs
Easy. Forearm is really sore
Female Clients
1
Erin
Steinfath
CrossFit: 6:30 PM
1 x 1 @ 145 lbs
2
Vanessa
Parton
CrossFit 9:15am
1 x 1 @ 135 lbs
3
Lisa
Kennedy
CrossFit 4:30pm
1 x 1 @ 120 lbs
4
Amy
Anton
CrossFit: 6:30 PM
1 x 1 @ 95 lbs
5
Olivia
Gullion
CrossFit 4:30pm
1 x 3 @ 85 lbs
6
Emma
Clark
CrossFit: 6:30 PM
1 x 1 @ 65 lbs
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