Tuesday, October 1, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Power Clean Complex

On the 1:30 x 6 Sets:

1 Clean Pull

1 Power Clean

1 Low-Hang Power Clean

Sets 1-3: 60-63-66% of 1RM Clean

Sets 4-6: Build to a Heavy Complex

Metcon (3 Rounds for reps)

“Ecod”

3 x AMRAP 4:

15 Burpee Box Jump Overs (24″/20″)

21 Power Cleans

27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

After Party

Spend 10 mins working on Handstand Walking

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