CrossFit Empire South

CrossFit Empire South – CrossFit

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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.