19
Oct
Wednesday
CrossFit Danbury – CrossFit
C) Back Squats (5×2)
4-5 warm up sets or as needed:
Then
5 sets of 2 (goal is build to heavy double)
*class will try to hit set every 2-2:30
D) (Time)
For time:
40-30-20-10
Wallballs (20/14)
20-15-10-5
Strict Pull-ups
*modify reps to 10-8-6-2
*modify to barbell pullups
A) Snatch (5×1)
2 Position Snatch (1 Hang+1 Floor)
5 warm up sets or as needed then:
5 sets of 2 Position Snatch
*Build to heavy single for day
B) Snatch Pull (3×3)
3×3 @105% of Snatch
E) Core (No Measure)
3 sets not for time:
8 RDL (Romanian Deadlifts)
16 Hollow rocks or 30 sec hold