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Components
Hang Squat Clean
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, October 11, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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):
2 (1/1)
Workout
Monday, October 11, 2021
We will have our rowing clinic this Saturday at 1030am!
Hang Squat Clean
Build to a 1RM Hang Squat Clean
Metcon
211011
- RX -
8 Rounds For Reps:
:20 Muscle-ups
- Rest :10
:20 Clean & Jerks (135/95#)
- Rest :10
- INTERMEDIATE -
8 Rounds For Reps:
:20 Muscle-up Transitions
- Rest :10
:20 Clean & Jerks (95/65#)
- Rest :10
- BEGINNER -
8 Rounds For Reps:
:20 Muscle-up Transitions
- Rest :10
:20 Clean & Jerks (75/55#)
- Rest :10
Cool Down
3Sets
20 Banded Pull Aparts
:30 Wrist Extension Stretch/Arm
-Work Your Weakness-
Below is this week's Work Your Weakness. You can perform these workouts at any point during the week!
-Strength 1-
5 Sets:
:30 Ring Support Hold
:30 Top-of-Pull-up Hold
:30 Wall Sit
-Skill 1-
EMOM 12
Minute 1 | :30 Shoulder Taps in Plank
Minute 2 | :30 Handstand Hold
-Stamina 1-
10 Sets for Calories
:30 Feet Only
:30 Arms Only
:30 Arms and Legs
-Use Assault Bike
-Stamina 2-
12 Sets Bike, Row, or Ski for Distance:
:45 Slow Pace
:15 Fast Pace
- Maintain the same "slow" pace
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 11, 2021
Male Clients
1
Brian
McCoy
CrossFit: 4:30 PM
0 x 0 @ 195 lbs
Female Clients
1
Erin
Steinfath
CrossFit: 4:30 PM
1 x 1 @ 165 lbs
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