Wednesday, May 29, 2019

CrossFit Empire South – CrossFit

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Push Jerk

Build to Heavy Set of 3

1 set every 2:00 min for 6 sets

Set 1 8 reps light weight

Set 2 6 reps moderate weight

Set 3 3 reps heavier weight

Sets 4,5,6 build to heaviest possible with good technique

Metcon (AMRAP – Rounds and Reps)



40 Double Unders

20 Barbell Hang Clean & Jerks (95/65)

40 Double Unders

20/15 Calorie Row


Strict HSPUs

12 Sets for Time: (10 min time cap)

30% of Max Strict HSPU


Strict HSPU Practice


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