Christmas Tuesday

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)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (Time)

5 RFT:

21 situps

15 Cal row

9 Deadlifts @50# 1 RM

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