Tuesday, March 3, 2020

CrossFit Empire South – CrossFit

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

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Clean and Jerk Complex

On the 2:00 x 5 Sets:

3-Position Power Clean

3 Push Jerks

Set 1: Start at 50% 1RM of Clean and Jerk and build from there. Looking to hit around 65-75% of 1RM Clean and Jerk on this complex.
Every 2 minutes, you’ll complete 6 reps on the barbell, designed to be completed unbroken.

3 Position Power Clean:

Position 1: Hip Pockets

Position 2: Top of Knee

Position 3: Floor

After completing 3 Position Power Clean, athletes will complete 3 Push Jerks without letting go of barbell

Metcon (AMRAP – Reps)

“Bottom Line”

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar



Add (3) Reps to Each Movement Until Time Cap
Finish 3’s: 6 Reps

Finish 6’s: 18 Reps

Finish 9’s: 36 Reps

Finish 12’s: 60 Reps

Finish 15’s: 90 Reps

Finish 18’s: 126 Reps

Finish 21’s: 168 Reps

Finish 24’s: 216 Reps

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