Show Workout in Full Screen
Auto Scroll Page
Components
3 Position Pausing Po ...
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Tuesday, January 21, 2020 - 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):
5 (2/3)
Workout
Tuesday, January 21, 2020
Weekly Mindset: "You can never quit. Winners never quit, and quitters never win." -Ted Turner
3 Position Pausing Power Clean
E2:00 x 5 Sets with a 2 sec pause at each position:
3 reps @ 55%
1st position: Right above the ground
2nd position: Top of Knee
3rd position: Hip Pocket (power position)
Metcon (AMRAP - Reps)
"Tri Sprints"
5 Rounds of
AMRAP 4:
30/20 Cal Row
20 Burpees
Max Rig to Rig Shuttle Sprints
*Rest 4 Min after each 4 min AMRAP*
Score is the round with the most shuttle sprints
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 21, 2020
Male Clients
1
Charles
Clark
CrossFit: 6:30 PM
1 x 3 @ 95 lbs
1
Jay
Scherer
CrossFit 6:00am
1 x 3 @ 95 lbs
Female Clients
1
Sydnee
Baker
CrossFit 4:30pm
1 x 3 @ 95 lbs
2
Kena
Brannan
CrossFit 6:00am
1 x 3 @ 85 lbs
3
Melissa
Waters
CrossFit 9:15am
1 x 3 @ 65 lbs
Loading...
Powered By Wodify