CrossFit Empirical – Competitors Work/Extra Work

1.: Clean and Jerk (12×1 On the minute )

Power Clean and Jerk

On the Minute x 12

Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk

Rounds 6-12: 1 Power Clean and Jerk

Build to a heavy single for the day, but not a max

2.: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

3.: Metcon (AMRAP – Reps)

Midline Conditioning

Alternating EMOM x 16:

Odd Minutes – 10 Burpee Box Jump Overs (24/20)

Even Minutes – :30 Seconds Max Toes to Bar

Toes to Bar Window is from the 0:00-0:30