Tuesday, December 29, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Squat Clean and Jerk

In 12 mins, build to a heavy 1 rep Squat Clean and Jerk

Metcon (Time)

“Bob the Tomato”

3 Sets of: (3:00 Time Cap Each Set)

15 Thrusters (75/55)

10 Thrusters (95/65)

5 Thrusters (115/80)

*Rest 3:00 Between Sets*

*Masters 45+

15 Thrusters (45/35)

10 Thrusters (75/55)

5 Thrusters (95/65)

**Scaling Option:

20 Dumbbell Thrusters (Light Weight)

15 Dumbbell Thrusters (Medium Wright)

10 Dumbbell Thrusters (Heavy WEight)

Burn! 12:00pm

For Time:

Buy In: 1000m Row

-Into-

5 Rounds of:

200m Run

15 Sit Ups

10 Kettlebell Deadlifts

-Into-

Finisher: 1000m Row

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s