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CrossFit Empire South – CrossFit

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Oly Strength

Split Jerks: 7 Sets x 3 Reps (7 Rounds for weight)

Split Jerk:

7 sets of 3 reps

– start at 65-70% of 1 rep max.

– if technique is sound, continue to build in weight across sets.

– rest 3:00 between sets.
Intended Stimulus:

Heavy lifting day relative to each athlete’s capacity.

Practice footwork and timing throughout each lift.

Increase loading across as many sets as possible.

Perform a new set every 3:00.

Post Workout Mobility

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm

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