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Thursday STRONG

29
Dec

Thursday STRONG

CrossFit Danbury – CFD STRONG

1: Warm-up (No Measure)

USE 1 DB OR 1 KB. CLEAN +FS+SOTTS PRESS + STAND+ SPLIT JERK. SWITCH ARMS….X 3 REPS X 3 SETS.

2: 3 Position Clean (5×3)

high hang x 1, mid thigh x 1, floor x 1 x 5 sets

3: Behind the neck Jerks (6x 3,3,2,2,1,1)

3, 3, 2, 2, 1, 1, . Use good speed and foot work. No misses.

4: Clean pause pulls (3×10)

floor set for 1 sec.+ 1″ off floor hold 1 sec.+ 1 ” below knee hold for 1 sec+ 1″ above knee pause 1 sec….+ hang position pause 1 sec. + hang position pause 1 sec; + scoop (down) pause 1 sec. + hang…..repeat down in same order. Perform 3 sets. Use perfect form.

5: Good mornings (3×10)

Good mornings x 10 x 3 sets use weight. Your choice. Use good form!

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