220810

CrossFit Empire South – CrossFit

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Weightlifting

Metcon (3 Rounds for weight)

Below the Knee Hang Power Cleans

9 sets:

3 sets x 2 below the knee hang power cleans (50%)

3 sets x 2 below the knee hang power cleans (55%)

3 sets x 2 below the knee hang power cleans (60%)

– Rest exactly 1:00 between sets.

Metcon

Metcon (5 Rounds for reps)

RX

5 x 2:00 rounds for reps:

Run 200-m

Max hang squat cleans (105/155 lb)

– No rest between rounds.

INTERMEDIATE

5 x 2:00 rounds for reps:

Run 200-m

Max hang squat cleans (75/115 lb)

– No rest between rounds.

BEGINNER

5 x 2:00 rounds for reps:

Run 200-m

Max hang squat cleans (55/75 lb)

– No rest between rounds.

Cool Down

Metcon (No Measure)

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side

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