CrossFit Empirical – CrossFit

1: Clean and Jerk

Clean and Jerk Complex

5 Sets:

5-Rep Touch and Go Squat Clean + Split Jerk

Set 1 – 60%

Set 2 – 65%

Set 3 – 70%

Set 4&5 – Climb by feel

*Scale to Power for beginners

*Push Jerk or Split – Athletes choice

2: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

FITNESS – Rx

AMRAP 15:

45 Single Unders

15 Power Cleans (75/55)

45 Single Unders

15 Toes to Bar
On the PC’s we are looking for a weight that we can touch-and-go for 21+ Reps unbroken when fresh. This workout is about engine, not strength.

Breaking up the power cleans and toes to bar early to preserve grip is the aim.