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Monday CrossFit

12
Jun

Monday CrossFit

CrossFit Danbury – CrossFit

1: Warm-up (No Measure)

Snatch Primer:

5 Sets, building in weight. Start with an empty barbell.

3 Muscle Snatches

3 Overhead Squats

3 High Hang Snatch
*meant to stay light and use as warm up

2: Metcon (Weight)

On the Minute x 9:

Power Snatch + Overhead Squat + Squat Snatch

On the 0:00 – 50% of 1RM Squat Snatch

On the 1:00 – 55% of 1RM Squat Snatch

On the 2:00 – 60% of 1RM Squat Snatch

On the 3:00 – 50% of 1RM Squat Snatch

On the 4:00 – 55% of 1RM Squat Snatch

On the 5:00 – 60% of 1RM Squat Snatch

On the 6:00 – 50% of 1RM Squat Snatch

On the 7:00 – 55% of 1RM Squat Snatch

On the 8:00 – 60% of 1RM Squat Snatch

3: Metcon (Time)

Endurance:

2 Rounds:

500 Meter Row @ (1:55/2:40) /500m , Rest 1:00

500 Meter Row @ (1:52/2:37) /500m , Rest 1:00

500 Meter Row @ (1:50 /2:35)/500m , Rest 2:00

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