CrossFit Empire South – CrossFit
Split Jerks: 7 Sets x 3 Reps (7 Rounds for weight)
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.
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
1:00 banded shoulder stretch/arm