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.