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CrossFit Empirical – Competitors Work/Extra Work

1: Split Jerk (5 Sets of 2)

Pausing Split Jerk

63%, 68%, 73%x3. 2 second pause in dip and catch.

2: Clean and Jerk

On the Minute x 11:

1 Clean and Jerk

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest

Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest

Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%