Funday Friday

CrossFit Denham Springs – CrossFit

“Take up one idea. Make that one idea your life–think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success.”

Big Bertha Complex

EMOM x 6

Power clean

Squat clean

Split jerk

*All reps are to be done unbroken.

*Increase workload each set

*Start around 65% of 1 RM C&J

Metcon (AMRAP – Rounds and Reps)

Smash ’em

3 Min AMRAP:

3 Hang cleans (135/95#)

3 Burpees over bar

Rest 2 minutes

3 Min AMRAP:

5 Jerks (135/95#)

5 Burpees

Rest 2 minutes

3 Min AMRAP:

3 Hang cleans (135/95#)

3 Jerks

Metcon (Time)

Only if you dare to take the challenge.

For time:

50 Cal bike

50 GHD Sit UPs

Sub 5? Sub 4? Sub 3?

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