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Wednesday CrossFit


Wednesday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (No Measure)


5 Sets of 3

Start with an empty barbell and slowly climb from there. This drill is less about the weight on the bar, and more about dialing in ideal positioning with some loading on the body.
All repetitions can be taken from the rack. The purpose of this drill is to first find an ideal split receiving position. Take our time in setting our feet so that our split stance is the best it can be in this controlled drill

2: Metcon (No Measure)


3 sets:

A1) 4-6 Tempo ring dips (2sec down, 2sec hold in bottom0

A2) 6-8 Tempo DB row (2 sec down slow, 2 sec hold at top)

Rest 1 min between movements

3: Metcon (Weight)

4 sets:

1 min Moderate Row

10 DB or KB Snatch (you choose load)

50 Double unders or 100 singles

Rest 1 min

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