Friday, January 22, 2021

CrossFit Empire South – CrossFit

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Clean Complex

E1:30 x 5 Sets

Power Clean + Hang Squat Clean + Squat Clean:

– 2 sets x 1+1+1 reps @ 72.5% 1 RM clean

– 3 sets x 1+1+1 reps @ 77.5% 1 RM clean

Metcon (Time)

“Vibranium”

10 Rounds For Tiime: (18 min time cap)

10 Barbell Push Ups

10 Front Squats (135/95)
*Barbell Push Up:

https://youtu.be/q8FkO7_CGDg

After Party!

4 sets

10 Single Arm Dumbbell Lawnmower Row (each)

10 Single Leg Glute Bridges (each)

Burn! 12:00pm

Every min (10 mins)

125m Row (sprint)

– Rest 2 mins –

Every min (10 mins)

8 Kettlebell Swings

12 Plate Hops

– Rest 2 mins-

THEN:

5 Sets of 200m Run, rest 1 min between sets

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