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Tuesday CrossFit

15
Aug

Tuesday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (Weight)

A) 

5 Sets of:

Back Squat


32X1 Tempo (3sec down, 2 sec hold in bottom, stand, 1 sc at top)

6,6,5,5,4; rest 2-3mins between

(focus on great positions and strict tempo, don’t focus on load)

2: Metcon (Weight)

3 sets of:

B1)

Step back DB Lunges

(Dumbbell Loaded at sides) pause 2 sec at bottom of lunge;

6-8/leg; rest 60sec

B2)

Strict Ring Pull Up


4-6reps; rest 60sec

*neutral grip, use pull-up bar in place of rings

3: Metcon (Weight)

3 sets of:

C1) 

Dumbbell Single Leg Romanian Deadlift


6-8/leg; rest 60sec (DB Touches opposite foot)

 




C2) 

Single Arm Tempo Dumbbell Press


(2 sec down, 2 sec pause at shoulder)

6-8reps/arm; rest 60sec

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