CrossFit Empire South

CrossFit Empire South – CrossFit

“If you are always trying to be normal, you will never know how amazing you can be.” -Maya Angelou

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Power Clean Complex

E1:30 x 7 Sets

-1 Pausing Power Clean

-1 Power Clean

*Pausing Power Clean:

3 second pause 1″ off the ground, then 3 second pause at top of knee, then 3 second pause at hips.

Let’s focus on pushing through the legs and keeping tension throughout each pause.
Build in weight, start at 55%

Metcon (3 Rounds for reps)

“Sole Cycle”

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (155/105)

27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (135/95)

27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (115/85)

27/21 Calorie Assault Bike
If we do not have a barbell, we can perform DB Power Cleans or Ground to Overhead with an odd object.

If we do not have a bike, same amount of calories on the rower, or 400m Run (2:00 run)

Burn! 12:00pm

2:00 Run

-THEN-

:30 Push Ups

:10 Rest

x5

2:00 Run

-THEN-

:30 V-Ups

:10 Rest

x5