CrossFit Empire South – CrossFit
Power Clean + Hang Power Clean
Build to a heavy power clean +
hang power clean
Metcon (Time)
-RX-
For TIme (12min Time Cap):
15-12-9-6-3
Power Cleans (135/95#)
Bar-Facing Burpees
-Intermediate-
For Time:
7-6-5-4-3
Power Cleans (135/95#)
15-12-9-6-3
Bar-Facing Burpees
-Beginner-
For Time:
15-12-9-6-3
Power Cleans (75/55#)
Bar-Facing Burpees
Cool Down
3 Sets:
:30 Doorway Pec Stretch / Side
:30 Groiner Stretch / Side
-Work Your Weakness-
Below is this week’s Work Your Weakness. You can perform these workouts at any point during the week!
-Strength 1-
8 Strict Press (65%)
…then
1:00 Max Unbroken Strict Presses (65%)
-Strength 2-
5 Front Squat (50%)
5 Front Squat (55%)
3 Front Squats (60%)
1 Front Squats (70%)
…then
For Reps:
1:00 Max Unbroken Front Squats (75%)
-Skill 1-
EMOM 7
:40 Max Unbroken Muscle-ups
– Rest 5:00
EMOM 7
:30 Max Unbroken Pull-ups
-Stamina 1-
For Time:
500m Bike
400m Bike
300m Bike
200m Bike
300m Bike
400m Bike
500m Bike
– Rest 1:00 between all intervals.
