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Components
Hang Power Clean
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
211227 - 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):
8 (4/4)
Workout
211227
Hang Power Clean
Hang Power Clean
5 sets for load:
4 hang power clean
Metcon (Time)
-RX-
3 rounds for time (15min time cap)
7 strict muscle-ups
10 hang power cleans (185/125lb)
-Intermediate-
3 rounds for time (15min time cap)
1:00min strict muscle-ups
10 hang power cleans (135/95lb)
-Beginner-
3 rounds for time (15min time cap)
7 strict pull-ups
10 hang power cleans (75/55lb)
Cool Down
3 sets:
10 cuban presses (PVC)
10 ATY drills (no weight)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 27, 2021
Male Clients
1
Greg
Cooke
CrossFit: 4:30 PM
1 x 4 @ 205 lbs
At open gym
1
Jackson
Chesser
CrossFit 9:15am
1 x 4 @ 205 lbs
2
Brett
Palmer
CrossFit 6:00am
1 x 4 @ 145 lbs
3
Earl
Freeman
CrossFit: 4:30 PM
1 x 4 @ 105 lbs
Female Clients
1
Brandy
Hyche
CrossFit 6:00am
1 x 4 @ 145 lbs
105, 115, 125,135,145
1
Chelsea
Hanks
CrossFit 9:15am
1 x 4 @ 145 lbs
built up starting at 115
2
Mary
Covey
CrossFit: 4:30 PM
1 x 4 @ 125 lbs
3
Riley
Doyle
CrossFit 9:15am
1 x 4 @ 95 lbs
85, 90, 95, 95, 95 😬
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