MONDAY 041617

MONDAY 041617

Zoom CrossFit – CrossFit

Strength

Pause Front Squats

4 x 5 @ 65%
Hold 3 seconds at the bottom

2 Position Drill Pause Jerks

3 x 5 @ 65%
0:02 dip/ 0:02 press

Conditioning

Metcon (AMRAP – Reps)

Teams Of Two

6 Minute AMRAP

6 Hang Power Cleans (145/100)

4 Burpees

[2 Minute Rest]

6 Minute AMRAP

6 Front Squats (145/100)

4 Burpees

Metcon (Time)

100 Ball Slams (50/35)

TRUNK

Metcon (No Measure)

100 Hanging LSit Flutter Kicks

30 Weighted Back Extensions (:2 Pause at extension)

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