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Friday Strong


Friday Strong

CrossFit Danbury – CFD STRONG

Metcon (Weight)

10 minute bar work

Push Press x 2 reps + Squat Jerk (20 minutes):

5 minutes warm up, 15 minutes to work up to a max + drop back to 80% for as many sets until time is up

L-Seated DB/KB Presses (15 minutes):

5 minutes warm up, 10 minutes max reps 20 seconds/rest 40 seconds NOT ALLOWED TO DROP THE WEIGHT MUST GO FOR 20 seconds/SLOW UP SLOW DOWN

One Arm DB Rows (15 minutes):

4 sets to failure each arm working up in weight

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