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