Tuesday, April 14, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “It’s okay to look at the past and the future, just don’t stare.”

View Public Whiteboard

Push Jerk

Push Jerk for load: E2MOM

#1: 6 reps @ 75%

#2: 6 reps @ 75%

#3: 4 reps @ 80%

#4: 4 reps @ 80%

#5: 10 reps @ 70%
If we have a barbell but not enough weight to build over time, let’s stay at 6 reps across all sets.

If we don’t have a barbell, we can use 2 DBs in place and stay at 6 reps across,

If we are using an odd object, we will perform 6 shoulder to overhead every 2 mins.

Metcon (AMRAP – Rounds and Reps)



30 Double Unders

10 Hang Power Cleans (135/95)

30 Double Unders

10 Push Jerks (135/95)
*If we do not have a jump rope, let’s perfrom 30 penguin hops or 30 line hop overs

*If we do not have a barbell-

Double DB Power Cleans

Double DB Push Jerks


Hang Kettlebell Cleans

Kettlebell Push Press/Jerk


Odd Object Cleans (backpack, dog food bag, etc.)

Odd Object Shoulder to Overhead

Metcon (No Measure)

Burn! 12:00pm

4 Rounds of:

50 Flutter Kicks (2 count)

50 Running Mountain Climbers

-Directly Into-

3 Rounds of:

50 Dead Bugs

50 Plank Jacks

-Directly Into-

2 Rounds of:

50 Jumping Squats

50 Halo Slams

-Directly Into-

1 Round of:

50 Burpees


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