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Components
Barbell Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, April 24, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
CrossFit 4:30pm
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday, April 24, 2020
"Make sure your worst enemy doesn't live between your two ears." -Laird Hamilton
Barbell Complex
E2:00 x 5 Sets
Build to a Heavy Complex:
3 Power Cleans
1 Thruster
The complex is designed to be completed unbroken with 'touch and go' power cleans, straight into the thruster
Metcon (AMRAP - Rounds and Reps)
"Deep Clean"
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Thrusters (95/65)
30 Double Unders
If we do not have a barbell, we can substitute with odd object ground to overhead for cleans and odd object thrusters
Burn! 12:00pm
For Time:
200m Run
50 Ground to Overhead
10 Sit Ups
200m Run
40 Ground to Overhead
20 Sit Ups
200m
30 Ground to Overhead
30 Sit Ups
200m Run
20 Ground to Overhead
40 Sit Ups
200m Run
10 Ground to Overhead
50 Sit Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 24, 2020
Male Clients
Female Clients
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