Thursday, March 26, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: Perseverance- The persistence in doing something despite difficulty or delay in achieving success.

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Clean Complex

E2:00 x 6 sets

Eat set consists of 2 Power Cleans followed by 1 squat clean.

Set 1: 50% of Power Clean 1RM

Set 2: 55%

Set 3: 60%

Set 4: 65%

Set 5: 70%

Set 6: As heavy as possible

Metcon (AMRAP – Reps)

“Loose Cannon”

3 Rounds For Total Reps:

3 Minute Calorie Row

2 Minute Calorie Bike or Rig to Rig Shuttle Sprints

1 Minute AbMat Sit-ups

Rest 2 Minutes Between Rounds

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