Wednesday 072016

Wednesday 072016

Zoom CrossFit – CrossFit

Strength

Hang Power Clean (1 x 15 )

Hang Power Clean (1 x 12)

Hang Power Clean (1 x 9)

Hang Power Clean (1 x 6)

Strength

Sumo Deadlift (1 x 15)

Sumo Deadlift ( 1 x 12)

Sumo Deadlift (1 x 9 )

Sumo Deadlift (1 x 6)

Conditioning

Metcon (2 Rounds for time)

2 x 30 Assault Bike Calorie
The assault bike is intended to be performed as Max Effort. Rest until you feel recovered

Metcon (No Measure)

1 x 30 Ring Muscle Ups
The ring muscle ups are for quality, not time. Perform 30 ring progressions as a scale down

Metcon (2 Rounds for time)

2 x 30 Assault Bike Calories

Metcon (No Measure)

1 x 30 Strict HandStand PushUps
The HSPU are for quality, not time. Those advanced do them deficit.

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