Tuesday, June 25, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Power Clean Complex

E1:30 x 5 Sets:

1 Hang Clean Pull

1 Hang Clean High Pull

2 Hang Power Cleans

*Set #1 – 50% of 1RM Clean

Set #2 – 55% of 1RM Clean

Sets #3+4+5 – Build to a moderate for the day

Metcon (3 Rounds for reps)

“Water Break”

AMRAP 4:00

27 Hang Power Cleans (95/65) RX+ 115/85

27 Lateral Burpees Over Bar

27/21 Calorie Row

Rest 4:00

AMRAP 4:00

21 Hang Power Cleans (115/85) RX+ 135/95

21 Lateral Burpees Over Bar

21/15 Calorie Row

Rest 4:00

AMRAP 4:00

15 Hang Power Cleans (135/95) RX+ 155/105

15 Lateral Burpees Over Bar

15/12 Calorie Row

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s