Friday, February 19, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Push Jerk

E1:30 x 5 Sets

– Set 1 and 2: 3 reps @ 65% 1RM Jerk

– Set 3. 4. and 5: 3 reps @ 70% 1RM Jerk
These are push jerks, you may NOT split jerk today.

Metcon (Time)

“17.1”

For Time: (20 min time cap)

10-20-30-40-50

Dumbbell Snatches (50/35)

*15 Burpee Box Jump overs (24″/20″) after each round

Burn! 12:00pm

For Time:

21-15-9

Dumbbell Front Squats

Cal Bike

Rest 3 Mins

3 Rounds

9 Medball Cleans

15 Dumbbell Deadlifts

21 Dbell Snatch

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