Call Us: (203) 628-7676

Monday CrossFit

31
Jul

Monday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (Weight)

Power Snatch Complex Waves

Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch

Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch

Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch

Set #4, on the 3:00… 1 Complex @ 55% of 1RM Snatch

Set #5, on the 4:00… 1 Complex @ 60% of 1RM Snatch

Set #6, on the 5:00… 1 Complex @ 65% of 1RM Snatch

Set #7, on the 6:00… 1 Complex @ 55% of 1RM Snatch

Set #8, on the 7:00… 1 Complex @ 60% of 1RM Snatch

Set #9, on the 8:00… 1 Complex @ 65% of 1RM Snatch

2: Metcon (Time)

5 Rounds:

400 Meter Run

15 Power Snatches (75/55)
Modifications for Running:

1) 200 Meter Runs per round

2) 500/400 Meter Row

3) 25/18 Calorie Assault Bike

3: Metcon (No Measure)

MIDLINE

Not for Time:

21-18-15-12-9

Amat or GHD Sit-Ups

Pausing Hip Extensions

Banded Pull-Aparts

Leave a Reply