8
Sep
Friday CrossFit
CrossFit Danbury – CrossFit
1: Metcon (Weight)
TEMPO FRONT SQUAT
9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.
Sets 1-3 – 1 Rep @ 50% 1RM Front Squat
Sets 4-6 – 1 Rep @ 55% 1RM Front Squat
Sets 7-9 – 1 Rep @ 60% 1RM Front Squat
2: Metcon (Time)
1 Round:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Power Clean and Jerks (115/80)