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Components
Hang Clean and Jerk
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, June 28, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (8/3)
Workout
Friday, June 28, 2019
Hang Clean and Jerk
E1:30 x 7 Sets
2 Hang Squat Cleans
1 Split Jerk
*Start at 60%
Metcon (Time)
"Sicko Mode"
21-15-9: (alternate between 2 of the 3)
Row Calories
Bike Calories
Shuttle Sprints (rig to rig, down is 1 rep, back is 2, ect.)
Directly Into…
21 Hang Squat Clean Thrusters (135/95)
*Women Complete 15-12-9 Machine Calories
*Athletes will choose either row and bike, bike and run, or row and run.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 28, 2019
Male Clients
1
Jackson
Chesser
CrossFit 6:00am
1 x 3 @ 225 lbs
2
John
Scarbrough
CrossFit 6:00am
1 x 3 @ 205 lbs
2
Juan
Ayala
CrossFit 6:00am
1 x 3 @ 205 lbs
3
Tyler
Scott
CrossFit 6:00am
1 x 3 @ 155 lbs
4
Mark
Hall
CrossFit 4:30pm
1 x 3 @ 116 lbs
5
Thomas
Brandon
CrossFit 6:00am
1 x 3 @ 115 lbs
6
Jay
Scherer
CrossFit 6:00am
7 x 3 @ 105 lbs
6
Scott
Anton
CrossFit 6:00am
1 x 3 @ 105 lbs
Female Clients
1
Lisa
Kennedy
CrossFit 9:15am
1 x 3 @ 130 lbs
2
Amy
Anton
CrossFit 4:30pm
1 x 3 @ 100 lbs
3
Leah
Scott
CrossFit 6:00am
1 x 3 @ 65 lbs
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