CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (No Measure)

“Goat Day”

On the Minute x 20

Odd: Movement 1

Even: Movement 2

*This day can be used as a skill practice day or a cardio day, you pick the movements. Everything is free game. Below is an example of how you could structure this workout.*

### Practice Option:

On the Minute x 20

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

### Cardio Option:

On the Minute x 20

Odd Minutes: 15/12 Calorie Bike

Even Minutes: 0:45 of Sit-ups

CrossFit Empire South – CrossFit

View Public Whiteboard

Olympic Lifting

Pausing Power Clean + Power Clean

7-8 sets within 12min

On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.

Pause #1 – Knee Level

Pause #2 – Mid-Thigh (jumping position)

Pause #3 – Quarter Squat (receiving position)

At knee-level, we are looking for vertical shin bones. With the pause, we can check in here to ensure. By moving into a vertical shin position, we’ll find our shoulders over the bar, and our hamstrings engaged. This maximizes our power and a crucial position to hit on the movement. On the second pause at mid-thigh, we are looking to be squeezing the lats down. Close the armpits. By firing the lats, we’ll keep the bar tight to the body. Also in this position, push your knuckles to the floor. Here is where it’s common to see a slight arm bend. Go the otherway, and push our knuckles down to maintain position. In the quarter squat receiving position, here’s our catch. Weight back towards the feels, rigid midline, and elbows high so that the bar is on the shoulders, not the wrists.┬áPercentages are intended to be light, not getting above 70%. All techique today.

Metcon (AMRAP – Rounds and Reps)

“Double Play”


5 Power Snatches (115/80)

10 Overhead Squats (115/80)

15 Hang Power Cleans (115/80)

20/15 Calorie Row

50 Double Unders