CrossFit – Fri, Apr 14

CrossFit – Fri, Apr 14

CrossFit Lions West – CrossFit

Warm up (No Measure)

3 min cardio

3 min rolling

3 min hang power clean/ split jerk work

Weightlifting (No Measure)

Pause Hang Power Clean + Pause Split Jerk:

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE

*Pause in the catch of the Power Clean and split of the Split Jerk.

**Rest as needed.

Metcon (Time)

400m run

25 Shoulder Press (75/55)

50/40 Cal cardio

15 strict pull-ups

50/40 Cal cardio

25 Shoulder Press (75/55)

400m run