Wednesday, December 18, 2019

CrossFit Empire South – CrossFit

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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

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