HUMP DAY!!


CrossFit Denham Springs – CrossFit

We will be ordering all tee shirts today after the 8:30am class. If you want to get a shirt make sure to contact Brad ASAP this morning.

Halt Clean (3 second pause at knee) (5×2; Increase 5-10# from last week)

*Athletes will start by setting up with bar on grown. Athletes will pull bar to knee and pause for 3 seconds. Athletes will finish by pulling the bar and catching in a squat clean,

*Reset bar after your first rep and get engaged for rep #2.

Back Squat (4×8; Increase 5-10# from last week)

Metcon (Weight)

12 minute EMOM:

5 Deadlifts AHAP unbroken reps + 5 burpees

*Add to the difficulty by doing over the bar burpees.

Metcon (Time)

Competitors WOD

1 Mile run prior to Strength

Part 1

3 Rounds

21 Thrusters 95/65lbs

7 Muscle-ups

*If you do not have muscle ups, work on muscle progressions on the rings.

Metcon (Time)

Competitors WOD

Part 2

18-15-12-9-6

Toes to bar

Calorie row

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