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Components
Clean Complex
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, August 30, 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):
9 (5/4)
Workout
Friday, August 30, 2019
Clean Complex
E1:30 x 7 sets
Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Metcon (Time)
"Squeaky Clean"
For Time: (20 min time cap)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
RX: 115/85
RX+: 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 30, 2019
Male Clients
1
Spencer
Harrison
CrossFit 6:00am
1 x 3 @ 205 lbs
moved well but not brushing the bar
2
John
Scarbrough
CrossFit 6:00am
1 x 3 @ 185 lbs
2
Juan
Ayala
CrossFit 6:00am
1 x 3 @ 185 lbs
3
Jay
Scherer
CrossFit 6:00am
1 x 3 @ 125 lbs
Not heavy. Form form form
4
Scott
Anton
CrossFit 6:00am
1 x 3 @ 105 lbs
Female Clients
1
MH
Saunders
CrossFit 4:30pm
1 x 3 @ 180 lbs
2
Erin
Steinfath
CrossFit 4:30pm
1 x 3 @ 135 lbs
Did the power clean and hang squat clean at 145, but bailed on th...
3
Kena
Brannan
CrossFit 6:00am
1 x 3 @ 125 lbs
4
Alicia
Harrison
CrossFit 9:15am
1 x 3 @ 100 lbs
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