Wednesday, February 13, 2019

CrossFit Empire South – CrossFit

Push Jerk

In 12min, build to a heavy Pausing Push Jerk

1) Pause 2s in the Dip

2) Pause 2s in the Catch

Metcon (AMRAP – Rounds and Reps)

“Squeaky Wheel”

AMRAP 15:

60 Double Unders

20/15 Calorie Assault Bike

50′ Handstand Walk or 1:00 Handstand Hold

10 Push Jerks (165/110)

C.E.

5 Supersets:

5-4-3-2-1: Heavy Deadlifts

After each set:

10 Dumbbell Bench Press

15 Weighted AbMat Sit-Ups

*Rest 2min after each set*

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