Call Us: (203) 628-7676

Wednesday CrossFit

6
Sep

Wednesday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (AMRAP – Reps)

SKILL/ DOUBLE-UNDER PRACTICE

Choose one of the following:

4 Sets of 50 Repetitions unbroken

5 Sets of 40 Repetitions unbroken

6 Sets of 30 Repetitions unbroken

7 Sets of 20 Repetitions unbroken

8 Sets of 10 Repetitions unbroken

5:00 of Double-Under Practice

Not for time, but aim to rest as little as needed between sets. Only count unbroken sets

2: ALL FOURS (AMRAP – Reps)

“ALL FOURS”

“All Fours” Part #1

In a 4:00 Window:

400 Meter Run

15/12 Calorie Assault Bike

15 Hang Power Cleans (95/65)

Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #2

In a 4:00 Window:

400 Meter Run

12/9 Calorie Assault Bike

12 Hang Power Cleans (125/85)

Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #3

In a 4:00 Window:

400 Meter Run

9/6 Calorie Assault Bike

9 Hang Power Cleans (155/105)

Max Lateral Burpees over bar in time remaining.

Each part is scored separately, and is scored by the *Burpees*. It is a challenge to make it to the burpee station inside this window, and the stimulus is not lost if time is called on the hang power cleans

Leave a Reply