221105 – Heavy Day

CrossFit Empire South – CrossFit

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This is a lifting complex that was done in the CrossFit Open 21.4.

Deadlift, Clean and Jerk Complex (7 Rounds for weight)


7 sets for load:

1 deadlift

1 clean

1 hang clean

1 jerk

– Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.


Same as Rx’d


Same as Rx’d

Post Workout Mobility

Cooldown Stretch (Checkmark)


2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center


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