220815

CrossFit Empire South – CrossFit

Weightlifting

Below the Knee Hang Power Cleans (3 Rounds for weight)

9 sets:

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

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

3 sets x 2 below the knee hang power cleans (65%)

– Rest exactly 1:00 between sets.

Metcon

Metcon (Time)

RX

For time (12 Min. Cap):

12-9-6-9-12:

Front squats (105/155 lb)

24-18-12-18-24:

Calorie row

– 17-13-8-13-17 calories for women

INTERMEDIATE

12-9-6-9-12:

Front squats (75/115 lb)

21-15-9-15-21:

Calorie row

– 15-10-7-10-15 calories for women

BEGINNER

12-9-6-9-12:

Front squats (55/75 lb)

12-9-6-9-12:

Calorie row

Cool Down

Metcon (Checkmark)

1 set:

1:00 foam roll quads

1:00 couch stretch/side

After Party!

Sometimes a little extra work is what it takes to make big gains! Here’s that extra work!!!

Metcon (6 Rounds for weight)

Post-workout:

EMOM 6:

3 front squats

– From floor or rack.

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