Tuesday December 4, 2018

CrossFit Empire South – CrossFit

Gymnastics

1) Feet on Box: Hold a Push-Up Support for 10sec, walk your hands in to a Pike Handstand and Hold for 10sec



*Repeat the above sequence 5 times before resting.
 *Perform 3 sets.



**Stack hips over shoulders and shoulders over hands.


2) 4 x 50′ Unbroken Floor Slider Hand Walk or Handstand Walk

Push Jerk

On the 2:00 x 5 Rounds

Set 1 = 5 Push Jerks

Set 2 = 4 Push Jerks

Set 3 = 3 Push Jerks

Set 4 = 2 Push Jerks

Set 5 = 1 Push Jerk

Building to a heavy.

Metcon (AMRAP – Rounds and Reps)

“Down Time”

AMRAP 7:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

…etc

RX: 115/80 RX+: 135/95

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