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Monday CrossFit

21
Aug

Monday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (Weight)

SQUAT SNATCH

Building to a Heavy Single for the day.

3 Reps @ 35% of estimated 1RM

3 Reps @ 40% of estimated 1RM

3 Reps @ 45% of estimated 1RM

2 Reps @ 50% of estimated 1RM

2 Reps @ 55% of estimated 1RM

2 Reps @ 60% of estimated 1RM

1 Rep @ 67% of estimated 1RM

1 Rep @ 74% of estimated 1RM

1 Rep @ 80% of estimated 1RM

Take up to an additional (5) repetitions to find our heavy single for the day.
This is not meant to be an absolute max test, but rather a screen shot of where we currently stand with the Snatch. We will use this number as a baseline going forward in the coming weeks for percentage work. No more than two misses today at our heavier attempts – again, just an indicator of where we currently are.

2: Metcon (Weight)

BACK SQUAT

10 – 8 – 6

10 Repetitions @ 60% of estimated 1RM

8 Repetitions @ 65% of estimated 1RM

6 Repetitions @ 70% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.

Metcon (No Measure)

Body Armor:2 Giant Sets, not for time:

12 Dumbbell Box Step-Ups (6 each side)

21 GHD Sit-ups or DB weighted Abmat Sit-ups

12 RDL’s (lighter load)

6-8 Tempo ring row (2sec lower, 2 sec hold @top)

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