Monday, June 1, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: Push harder than yesterday if you want a different tomorrow.

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Power Clean and Jerk

E2:00 x 5 Sets

Build to a heavy power clean and jerk (jerk is a push jerk)

Set 1: 3 reps

Set 2: 2 reps

Set 3: 2 reps

Set 4: 1 rep

Set 5: 1 rep

Metcon (AMRAP – Rounds and Reps)

“Base Camp”

AMRAP 15:

1 Round of “Strict Cindy”

1 Power Clean and Jerks

1 Round of “Strict Cindy”

2 Power Clean and Jerks

1 Round of “Strict Cindy”

3 Power Clean and Jerks



Add (1) Power Clean and Jerk Per Round

RX: 155/105

Master’s RX: 95/65

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