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Tuesday CrossFit

25
Jul

Tuesday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (AMRAP – Reps)

Gymnastics:

7 Unbroken Sets of 30% of Max Strict HSPU ex. if your max is 15 30% is 4-5 Strict HSPU
*If we do not yet have strict handstand pushups, complete seated dumbbell strict presses to build to pressing strength. Complete 7 sets of 7 unbroken repetitions(you choose weight, and free to climb), seated on the floor with legs extended out in front of you.

2: Metcon (AMRAP – Reps)

Part 1

In a 5:00 Window…

7 Rounds of “The Chief” (115/80)

Max Calorie Row/Assault Bike in Time Remaining

Rest 5:00

Part 2

In a 5:00 Window…

6 Rounds of “The Chief” (135/95)

Max Calorie Row/Assault Bike in Time Remaining

Rest 5:00

Part 3

In a 5:00 Window…

5 Rounds of “The Chief” (155/105)

Max Row/Calorie Assault Bike in Time Remaining
*1 Round of “The Chief” is 3 Power Cleans, 6 Pushups, 9 Air SquatsOn Part #1, we are looking for a loading that allows for 20+ repetitions unbroken when fresh.

On Part #2, we are looking for a loading that allows for 15+ repetitions unbroken when fresh.

On Part #3, we are looking for a loading that allows for 10+ repetitions unbroken when fresh

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