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Components
3 Position Power Clean
Extended Elizabeth
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
EXTENDED ELIZABTEH - 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):
6 (3/3)
Workout
EXTENDED ELIZABTEH
3 Position Power Clean
*Build up to a HEAVY Complex of: Mid Thigh / Top of Knee / TnG Floor*
Extended Elizabeth (Time)
- RX -
For Time:
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips
- INTERMEDIATE -
For Time:
18-15-12-9-6-3-3
Power Cleans (115/75#)
Ring Dips
- BEGINNER -
For Time:
18-15-12-9-6-3-3
Power Cleans (75/55#)
Push-ups
Time Cap 15min
Cool Down
3 Sets:
:30 Scorpion Stretch Hold /Side
:30 Press-up Stretch
Burn! 12:00pm
2 Rounds: (30 min time cap)
60 Cal Row
50 Sit Ups
40 Alternating Jumping Lunges
30 Plank DB Pull Throughs
20 Devil's Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 10, 2021
Male Clients
1
Jackson
Chesser
CrossFit 9:15am
1 x 1 @ 225 lbs
2
Brian
McCoy
CrossFit 6:00am
1 x 1 @ 175 lbs
3
Riley
Garrett
CrossFit: 4:30 PM
1 x 1 @ 155 lbs
Female Clients
1
Mary
Covey
CrossFit: 5:45 PM
1 x 1 @ 125 lbs
1
Nicole
Cooke
CrossFit 9:15am
1 x 1 @ 125 lbs
PR on Hang Power Clean…💥
2
Cheyenne
Eakin
CrossFit 9:15am
1 x 1 @ 70 lbs
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