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Friday Athlete


Friday Athlete

CrossFit Danbury – CFD Athlete

1: Metcon (Weight)

Clean Complex

2: Metcon (Weight)

15 Rep max Back Squat

To warm up for for your attempt:

Set #1 – 7 Reps @ Light load, if not empty barbell. We are warm from the clean complex, but the specific bar position on the back rack is worth warming up specifically.

Set #2 – 5 Reps @ Approximately 50% of your previous 15-Rep.

Set #3 – 3 Reps @ Approximately 75% of your previous 15-Rep.

Sets Beyond – 1-3 Reps at loads climbing to your target weight for the day. Much like our first attempt, feel the weight out today with a couple of repetitions. If for example you are going to attempt 225lb, a build from 185-205-225 is appropriate, feeling the loading out and priming ourselves for our attempt.

3: Metcon (Time)

Class WOD

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