Tuesday, March 17, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “On a scale of 1-10, have your ambition set to 11 or 12.”

View Public Whiteboard

Push Jerk/Split Jerk Complex

E2:00 x 5 Sets of:

2 Push Jerks + 1 Split Jerk

Start around 55% of Push Jerk 1RM and build from there. Looking to dial in technique of the split jerk.

Metcon (3 Rounds for time)

“Triple Threat”

On the 0: 1 Mile Run

On the 10: 130/100 Calorie Row

On the 20: 100 Burpees
*We have three efforts with a small amount of rest built in

*This means these are not all out efforts at each station, rather repeatable paces across the board

*A nice goal might be to finish all three of these movements around the same time

*Enter all three of your times separately

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