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Components
Pausing Split Jerk
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, May 1, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
Burn Class
CrossFit 4:30pm
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday, May 1, 2020
"If you are always trying to be normal, you will never know how amazing you can be." -Maya Angelou
Pausing Split Jerk
E1:30 x 5 Sets of 2 reps
-2 second pause in the dip, 2 second pause in the catch
*Start at 65% of Push Jerk
Metcon (Time)
"Alone Together"
On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24'/20")
9 Kettlebell Swings (70/53)
12/9 Calorie Assault Bike
If we don't have a bike:
Same cals on row
12 Shuttle Runs
200 Meter Run
*Score is slowest time
Burn! 12:00pm
MMA Fight Workout!
1 minute work at each station with 20 second rest transition between movements.
1. Bunny Hop Burpees
2. Ab Spring Ups
3. Jumping Lunges
4. Explosive Push Ups
5. Fast Feet
6. Plank Kick Outs
7. Bicycle Crunches
8. Jumping Squats
9. Plank Around The World
10. 360 Punches
Rest 2 mins and repeat x2
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 01, 2020
Male Clients
Female Clients
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