TUESDAY, MARCH 22, 2016

CROSSFIT CLASS:

1. Conditioning
3 RFT:
21 Box Jumps, 24/20
12 Thrusters, 95/65
3 Muscle ups

WEIGHTLIFTING PROGRAM:  NO MISSES!!!

1. Front squat+jerk: 3+1 x 6 sets.

2. high hang clean+sotts press: 3+3 x 3 sets. clean the weight into a full squat.  while in the hole, press the weight over head while pausing 1001, 1002 counts.

3. back extensions: 3 x 6 reps pausing at the top for 1001, 1002.  use weight.

4. ab exercises: 50 reps your choice.