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Components
Power Clean
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Wednesday, February 19, 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):
6 (2/4)
Workout
Wednesday, February 19, 2020
"Thinking will not overcome fear, but action will." - W. Clement Stone
Power Clean
E3:00 x 3 sets
Set 1: 3 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: 3 reps @ 85%
E2:00 x 3 sets
Set 5: 1 rep at 90%
Set 6: 1 rep at 95%
Set 7: 1 rep at 100/100+
Metcon (Time)
"Long Haul"
2 Rounds For Time: (30 min cut off)
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
Box: 24/20
Dumbbell: 50/35
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 19, 2020
Male Clients
1
Jay
Scherer
CrossFit 6:00am
1 x 1 @ 195 lbs
2
Mark
Hall
CrossFit: 5:30 PM
1 x 1 @ 155 lbs
Female Clients
1
Sydnee
Baker
CrossFit 4:30pm
1 x 1 @ 175 lbs
2
Erin
Steinfath
CrossFit: 5:30 PM
1 x 1 @ 160 lbs
3
Chelsea
Hanks
CrossFit 4:30pm
1 x 1 @ 140 lbs
4
Melissa
Waters
CrossFit 4:30pm
1 x 1 @ 115 lbs
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