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Wednesday STRONG

11
Jan

Wednesday STRONG

CrossFit Danbury – CFD STRONG

1: Barski Cleans+ Jerk (3×3+1)

Barksi Cleans+Jerk: hang x 3, on 3rd rep jerk the weight

2: Pause clean pulls

Pause clean pulls: 2 sec holds at 1″ off floor, 1″ below knee, 1″ above knee, mid thigh (hang) + down (scoop position) + drive up to the high chest (finish position)…..return to positions holding 2 sec. that is one rep. Perform 2 sets…..you control the weight

3: Front squat+sotts press (5×4)

Front squat+sotts press: 1+3 reps. 5 sets. You select the weight

4: Good mornings (6,6,6)

Good mornings: 3 x 6 reps. Medium weight

5: Weighted Ab-mats ups (25,25,25)

Weighted Ab mat sit ups x 3 sets of 25

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