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Components
Clean Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Wednesday, February 17, 2021 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
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):
5 (2/3)
Workout
Wednesday, February 17, 2021
Clean Complex
E1:30 x 5 Sets
Power Clean + Hang Squat Clean + Front Squat
-This complex is to be done unbroken, hold on to that barbell!
-Start around 60-65% of Squat Clean and build over sets
Metcon (Time)
"Tom and Jerry"
3 Sets For Time: (20 min time cap, including rest)
21-15-9
Wallballs (20/14)
Row Calories
*This is one full set
-2 min Rest Between Sets-
*18-12-6 Bike Calories or 200m-150m-100m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 17, 2021
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
1 x 1 @ 205 lbs
2
Brian
McCoy
CrossFit 6:00am
1 x 1 @ 165 lbs
Female Clients
1
Erin
Steinfath
CrossFit: 5:45 PM
1 x 1 @ 140 lbs
2
Amy
Anton
CrossFit: 4:30 PM
1 x 1 @ 95 lbs
3
Jessica
Rivera
CrossFit: 5:45 PM
1 x 1 @ 85 lbs
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