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Components
Metcon
Power Clean and Jerk
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Wednesday, May 19, 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):
3 (2/1)
Workout
Wednesday, May 19, 2021
Metcon (Time)
"Excommunicado"
E3:00 x 8 Sets
14/10 Calorie Assault Bike or 15/12 Cal Row
10 Thrusters (75/55)
8 Burpee Box Jump Overs (20)
Power Clean and Jerk
E2:00 x 8 Sets
Set 1: 3 reps @ 65%
Set 2: 2 reps @ 70%
Set 3: 1 rep @ 75%
Set 4: 3 reps @ 70%
Set 5: 2 reps @ 75%
Set 6: 1 rep @ 80%
Set 7: 1 rep @ 80+%
Set 8: 1 rep @ 80+%
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 19, 2021
Male Clients
1
Greg
Cooke
CrossFit 6:00am
24:00
2
Brian
McCoy
CrossFit 9:15am
24:00
Female Clients
1
Courtney
Weaver
CrossFit: 4:30 PM
12:00
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