HUMP DAY ALREADY!

CrossFit Denham Springs – CrossFit

Strength cycle starts back next Monday, Wednesday, and Fridays.

Saturday Partner WOD, Brong a friend to come get their SWOLE ON!!

Metcon (Weight)

PRE-WOD:

3 rounds, for WEIGHT, of:

8 Deadlifts

Max DB Strict Press (*ADVANCED: Max Handstand Push-Ups)

*Rest as needed between sets.

Metcon (Time)

3 rounds for time:

50 Double-Unders/3x singles

25 Burpee Box Jump-Overs (24/20)

Metcon (Weight)

Competitors Lifting

Chinese snatch pull + hang snatch

5×1@70% of 1RM Snatch

*Increase 5# from last weeks

Metcon (Weight)

Competitors Lifting

Behind the next Jerk + 2 OHS

4×1@ 75% of 1 RM C&J

*Increase 10# from last week.

Metcon (AMRAP – Rounds and Reps)

Competitors WOD

Warm-up

Row 500m

20 Empty bar good mornings

20 Empty bar thrusters

20 Empty bar good mornings

Row 500m

WOD

AMRAP 12 Minutes

5 Muscle-ups

10 Deadlift 225/155lbs

50 Double-unders

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