Wednesday, June 17, 2020

CrossFit Empire South – CrossFit

“Knowledge is power, community is strength, and positive attitude is everything.”

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Hang Squat Clean

E2:00 x 5 Sets

Build to a heavy single squat clean

Set 1: 3 reps

Set 2: 2 reps

Set 3: 2 reps

Set 4: 1 rep

Set 5: 1 rep AHAP

Metcon (AMRAP – Reps)

“Speed Dating”

5 Rounds:


2 Rounds Strict Cindy

Max Reps Barbell Movement (135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans

Round 2: Front Squats

Round 3: Hang Squat Cleans

Round 4: Power Clean and Jerks

Round 5: Clusters
-1 round of “Strict Cindy” is:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

-Your score is the sum total of your 5 rounds of reps on the barbell

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