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Monday, April 8, 2019

2019 April 7
by bk

Pause Front Squat, 4 sets of 4-5 reps
-control on the way down
-pause 2 seconds at the bottom of each rep
-speed on the way up
-for weight, go by feel (moderate to just above moderate, 65%-75% of 1RM)

**After each set, perform 5 high box jumps (one rep at a time) + plank hold for 45 seconds after each set

-for box jumps, height should be high but something comfortable jumping to (instead of a max height)

EXAMPLE SET:
4-5 pause front squats
-rest 20-30 seconds
5 high box jumps (one rep at a time)
-rest 20-30 seconds
plank hold, 45 seconds
-rest 60-90 seconds after each set

then….

For time: (time cap, 13 minutes)
4-8-12-16-20 reps of….
Bike (calories)
chest-to-bar pullups

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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  1. Carman permalink
    April 8, 2019

    DNF metcon, modified ring rows for chest to bar, 50# on the frontsquats. Had a great time with the 10:30 class!

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