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Monday

10
Oct

Monday

CrossFit Danbury – CrossFit

Metcon (Time)

6 Rounds for time:

15 Cal bike or row

10 TTB

5 OHS (155/105)

*Modify load: OHS should be unbroken

(135/95)

(115/80)

(95/65)

(75/55)

Snatch (4×1)

*try to hit this before Metcon

3 Position Snatch (high hang, hang, floor)

5 warm-up sets or as needed

then

4 sets of 1-3 Position Snatch

Snatch Pull (3×3)

*right after Snatches

Snatch Pull

3 sets of 3 @100% of max snatch (use straps if possible)

Back Squats (4×3)

1) 4-5 warm-up sets

2) 4 sets of 3

Build to heavy triple for day

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