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Components
Clean Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, January 22, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
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):
1 (1/0)
Workout
Friday, January 22, 2021
Clean Complex
E1:30 x 5 Sets
Power Clean + Hang Squat Clean + Squat Clean:
- 2 sets x 1+1+1 reps @ 72.5% 1 RM clean
- 3 sets x 1+1+1 reps @ 77.5% 1 RM clean
Metcon (Time)
"Vibranium"
10 Rounds For Tiime: (18 min time cap)
10 Barbell Push Ups
10 Front Squats (135/95)
*Barbell Push Up:
https://youtu.be/q8FkO7_CGDg
After Party!
4 sets
10 Single Arm Dumbbell Lawnmower Row (each)
10 Single Leg Glute Bridges (each)
Burn! 12:00pm
Every min (10 mins)
125m Row (sprint)
- Rest 2 mins -
Every min (10 mins)
8 Kettlebell Swings
12 Plate Hops
- Rest 2 mins-
THEN:
5 Sets of 200m Run, rest 1 min between sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 22, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
3 x 3 @ 175 lbs
Female Clients
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