Tuesday, July 23, 2019

CrossFit Empire South – CrossFit

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Clean Complex

Build to a Heavy Complex: E2MOM x 6 sets

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Working on skill and technique, not load. Build weight on each set or hold consistent and master the technique.

Metcon (Time)

“Nowhere Fast”

For Time: (12 min time cap)

50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

C.E.

A.) Gymnastics

1:00 Light Bike + 60% Max Ring MUs

1:00 Light Bike + 12 Strict Ring Dips

1:00 Light Bike + 50% Max Ring MUs

1:00 Light Bike + 9 Strict Ring Dips

1:00 Light Bike + 40% Max Ring MUs

1:00 Light Bike + 6 Strict Ring Dips

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