Tuesday CrossFit
CrossFit Danbury – CrossFit
1: Metcon (Weight)
BACK SQUAT
10 – 8 – 6 – 8 – 10 Repetitions (Week 3 of 4)
Same percentages from last week, with an increase in volume (second set of 8 and 10)
10 Repetitions @ 63% of estimated 1RM
8 Repetitions @ 68% of estimated 1RM
6 Repetitions @ 73% of estimated 1RM
8 Repetitions @ 68% of estimated 1RM
10 Repetitions @ 63% of estimated 1RM
Rest as needed between sets, but aim not to exceed (3) minutes.
2: Metcon (Time)
3 Rounds:
:30s @ (1:45/2:10) Pace, :30s Rest
1:00 @ (1:50/2:15) Seconds, 1:00 Rest
1:30 @ (1:55/2:20) 1:30 Rest
*** if you do not know you 2K row time try option (2A) and store that for future programming
2A: 2k Row (Time)
Max Effort 2k Row
3: Metcon (No Measure)
After class* ask coach for clarification if needed
BODY ARMOR
4 “Giant Sets”:
5 Strict C2B Pull-Ups
10 Dumbbell Bench Press or Weighted push-ups
15 V-ups
20 Hip Extensions or Good Ams
If we do not yet have strict chest to bar pull-ups, use a band as necessary to move through the range of motion.