CrossFit Empire South – CrossFit
Pausing Power Clean
E2:00 x 6 Sets of 2 reps
*2 second pause at mid-shin (right above ground)
2 second pause top of the knee (hang position) = 1 rep
Start at 55% of 1RM Power Clean. Build in weight depending on how we feel today.
Metcon (Time)
“Happy Hour”
3 Rounds For Time: (20 min cut off):
12 Power Cleans (135/95)
12 Chest to Bar Pull Ups
12 Push Jerks (135/95)
12 Toes to Bar
CrossFit Empire South 