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Monday CrossFit

19
Jun

Monday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (Weight)

***Reminder: Additional components to this program are in “CFD Athlete” section, Get it!!***

Complete each wave as one giant set, with as little rest as needed between weight changes. That is, complete your first set inside the wave, change the weights, and immediately get back beneath the bar.

Wave #1 –

5 Back Squats (Each): 60% + 65% + 70%

Rest 3:00

Wave #2

4 Back Squats (Each): 65% + 70% + 75%

Rest 3:00

Wave #3

3 Back Squats (Each): 70% + 75% + 80%
*Off 1RM Back Squat

2: Metcon (Time)

Alternate movements with a buddy

5 Rounds: (ea)

10 Dball Reverse Lunges, 5 each leg (Zercher Carry)

10 Dball Power Cleans, 5 each shoulder

20 Lateral Hops over Ball (1 Jump = 1 Rep)

200 Meter Row

Rest 1:00 Between Rounds. Record total time
Dball:

RX+:(100/80)

RX:(80/60)

Medball (30)

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