Tuesday, January 21, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “You can never quit. Winners never quit, and quitters never win.” -Ted Turner

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3 Position Pausing Power Clean

E2:00 x 5 Sets with a 2 sec pause at each position:

3 reps @ 55%
1st position: Right above the ground

2nd position: Top of Knee

3rd position: Hip Pocket (power position)

Metcon (AMRAP – Reps)

“Tri Sprints”

5 Rounds of


30/20 Cal Row

20 Burpees

Max Rig to Rig Shuttle Sprints

*Rest 4 Min after each 4 min AMRAP*
Score is the round with the most shuttle sprints

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