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Friday CrossFit

11
Aug

Friday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (Weight)

SQUAT CLEAN COMPLEX

7 Sets of the complex:

Clean Pull + High Hang Squat Clean + Hang Squat Clean

Set #1 – 50% of 1RM Squat Clean

Set #2 – 55% of 1RM Squat Clean

Set #3 – 60% of 1RM Squat Clean

Set #4 – 65% of 1RM Squat Clean

Set #5 – 70% of 1RM Squat Clean

Set #6 – 75% of 1RM Squat Clean

Set #7 – 80% of 1RM Squat Clean

Metcon (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders
If we do not have consistent CTB PU – modify to an appropriate volume:

Modification 1 – 10 Reps

Modification 2 – 15 Reps

If we are below 10 reps per round, use a band to find the 10 repetitions per round.

3: Metcon (Weight)

Body Armor:

3 Sets:

10 KB Suitcase Deadlifts, each side

20 GHD Sit-Ups

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