CrossFit Empire South – CrossFit
Weightlifting
This is a lifting complex that was done in the CrossFit Open 21.4.
Deadlift, Clean and Jerk Complex (7 Rounds for weight)
RX
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.
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
Post Workout Mobility
Cooldown Stretch (Checkmark)
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center
CrossFit Empire South 