CrossFit Empire South – CrossFit
Push Jerk
Build to Heavy Set of 3
1 set every 2:00 min for 6 sets
Set 1 8 reps light weight
Set 2 6 reps moderate weight
Set 3 3 reps heavier weight
Sets 4,5,6 build to heaviest possible with good technique
Metcon (AMRAP – Rounds and Reps)
“Bel-Air”
AMRAP 15:
40 Double Unders
20 Barbell Hang Clean & Jerks (95/65)
40 Double Unders
20/15 Calorie Row
C.E.
Strict HSPUs
12 Sets for Time: (10 min time cap)
30% of Max Strict HSPU
OR
Strict HSPU Practice