Tuesday, September 1, 2020

CrossFit Empire South – CrossFit

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Power Clean EMOM

EMOM x 3

4 reps of a clean high pull, elbows high and wide, making contact with the hips before the pull

EMOM x 3

3 reps of a muscle clean, strong turnover, wrapping elbows under the bar, no rebend in the knee

EMOM x 6

Build to a heavy 2 reps Power Clean

Metcon (Time)

“Born to Run”

For Time: (25 min cut off)

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 9 Power Cleans (135/95)

200 Meter Run, 15 Power Cleans (135/95)

200 Meter Run, 21 Power Cleans (135/95)

Burn! 12:00pm

3 Rounds For TIme:

500m Row

50 Sit Ups

40 Dumbbell Snatches

30 Air Squats

20 Box Jumps

10 Devil’s Press

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