CrossFit Empire South – CrossFit
Weekly Mindset: “It’s okay to look at the past and the future, just don’t stare.”
Push Jerk
Push Jerk for load: E2MOM
#1: 6 reps @ 75%
#2: 6 reps @ 75%
#3: 4 reps @ 80%
#4: 4 reps @ 80%
#5: 10 reps @ 70%
If we have a barbell but not enough weight to build over time, let’s stay at 6 reps across all sets.
If we don’t have a barbell, we can use 2 DBs in place and stay at 6 reps across,
If we are using an odd object, we will perform 6 shoulder to overhead every 2 mins.
Metcon (AMRAP – Rounds and Reps)
“Flashback”
AMRAP 10:
30 Double Unders
10 Hang Power Cleans (135/95)
30 Double Unders
10 Push Jerks (135/95)
*If we do not have a jump rope, let’s perfrom 30 penguin hops or 30 line hop overs
*If we do not have a barbell-
Double DB Power Cleans
Double DB Push Jerks
or
Hang Kettlebell Cleans
Kettlebell Push Press/Jerk
or
Odd Object Cleans (backpack, dog food bag, etc.)
Odd Object Shoulder to Overhead
Metcon (No Measure)
Burn! 12:00pm
4 Rounds of:
50 Flutter Kicks (2 count)
50 Running Mountain Climbers
-Directly Into-
3 Rounds of:
50 Dead Bugs
50 Plank Jacks
-Directly Into-
2 Rounds of:
50 Jumping Squats
50 Halo Slams
-Directly Into-
1 Round of:
50 Burpees
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