CrossFit Empire South – CrossFit
Weekly Mindset: “On a scale of 1-10, have your ambition set to 11 or 12.”
Push Jerk/Split Jerk Complex
E2:00 x 5 Sets of:
2 Push Jerks + 1 Split Jerk
Start around 55% of Push Jerk 1RM and build from there. Looking to dial in technique of the split jerk.
Metcon (3 Rounds for time)
“Triple Threat”
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 100 Burpees
*We have three efforts with a small amount of rest built in
*This means these are not all out efforts at each station, rather repeatable paces across the board
*A nice goal might be to finish all three of these movements around the same time
*Enter all three of your times separately
CrossFit Empire South 