CrossFit Denham Springs – CrossFit
A few things to to know about this week.
1. Normal hours will be on Monday-Wednesday, “12 Days of Christmas” WOD on Thursday at 9:00am, NO CLASSES on Friday, 9:00am on Saturday.
2. We will do our lifting on Monday- Tuesday, and Wednesday this week instead of Monday, Wednesday, and Friday.
**Choose either back squats or deadlifts for the lifting.
**Choose either DIANE or the second Metcon for the WOD.
Muscle Snatch (5 sets of 2@55% plus 5-10# from last week)
Athletes will setup in the normal snatch grip and setup. Athletes will then continue to pull the bar into a snatch landing locked out with straight legs. NO REBENDING!
Back Squat (1 sets of 3@80% plus 5-10# from last week)
Back Squat (1 sets of 5@20# 5-10# from last week)
Sumo Deadlift (1 set of 3 @80% plus 5-10#)
Sumo Deadlift (2 sets of 8 @50# down plus 5-10# from part 1)
Deadlifts, 225# / 155#
15 Cal row
9 Deadlifts @50# 1 RM