Call Us: (203) 628-7676

Friday CrossFit

30
Jun

Friday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (Weight)

Pause Cleans:

10 Sets of 1

Pausing Squat Clean

There are two pauses in this movement. Both for a full two seconds. Be diligent about holding for a full two seconds at each. Rest as needed between movements, but aim to keep it to under 90 seconds.

First Pause – 3 Inches off the floor (bar is just past mid shin)

Second Pause – Catch Position (bottom of front squat)

Set #1 – 1 Rep 50% of 1RM Clean

Set #2 – 1 Rep 53% of 1RM Clean

Set #3 – 1 Rep 56% of 1RM Clean

Set #4 – 1 Rep 59% of 1RM Clean

Set #5 – 1 Rep 62% of 1RM Clean

Set #6 – 1 Rep 65% of 1RM Clean

Set #7 – 1 Rep 68% of 1RM Clean

Set #8 – 1 Rep 71% of 1RM Clean

Set #9 – 1 Rep 71% of 1RM Clean

Set #10 – 1 Rep 71% of 1RM Clean

2: Metcon (Time)

5 Rounds:

10 Power Snatches (95/65)

10 Box Jumps (24″/20″)
**Mods:

(75/55)

(65/45)

(55/35)

#: Metcon (No Measure)

After class:

Body Armor

3 Sets:

15 Dumbbell Pushups

30 second Barbell Overhead Hold

100 Meter Double KB Front Rack Carry

Finish with 50 Band Pull-Aparts

Leave a Reply