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Monday STRONG

23
Jan

Monday STRONG

CrossFit Danbury – CFD STRONG

1: 3 Position Snatch (3,3,3,3,3)

3 position snatch:

floor

mid thigh

high hang

Work up to 65% of best snatch. Perform 5 sets.

2: Snatch Push Press+OHS (4,4,4)

Snatch push press+ohs: 1+3 x 3 sets. Medium weight. Hold in bottom for 2 sec. of each squat.

3: Halting Snatch Pulls (3.3.3)

Halting snatch pulls: bring bar from starting position to mid thigh….pausing 2 sec. return to 1″ from floor…..repeat….pause….return to 1″ from floor…take bar to mid thigh pause and explode to finish position. 3 sets x 3 reps. Medium to heavy weight.

4: Front Squats (3,2,1,1,1,1,1)

Front squat: 3, 2, 1, 1, 1, 1, 1

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