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Components
TnG Power Clean
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Friday, August 9, 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):
7 (3/4)
Workout
Friday, August 9, 2019
TnG Power Clean
In 12 mins, build to a heavy touch and go (TnG) Power Clean
*Set is unbroken for all 10 reps. My rest in the front rack or the hips, but NOT the floor.
Metcon (3 Rounds for reps)
"Blockbuster"
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike or Row
Max Rounds of "The Chief" (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike or Row
Max Rounds of "The Chief" (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike or Row
Max Rounds of "The Chief" (175/125)
*1 Round of "The Chief":
3 Power Cleans
6 Push-ups
9 Air Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 09, 2019
Male Clients
1
Juan
Ayala
CrossFit 6:00am
1 x 10 @ 205 lbs
2
Spencer
Harrison
CrossFit 6:00am
1 x 10 @ 185 lbs
3
Mark
Hall
CrossFit 9:15am
1 x 10 @ 115 lbs
Female Clients
1
Lisa
Kennedy
CrossFit 4:30pm
1 x 10 @ 115 lbs
2
Kena
Brannan
CrossFit 6:00am
1 x 10 @ 105 lbs
3
Amy
Anton
CrossFit 4:30pm
1 x 10 @ 100 lbs
4
Chelsea
Hanks
CrossFit 4:30pm
1 x 10 @ 0 lbs
9 at 120 :(
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