HUMPDY HUMP!!

Announcements

Summer Partner Throwdown registration is OPEN! Grab your partner and get signed up now while spots are available. RX Individuals registration is open as well. Registration links are below.

Below is the link for the team registration
https://www.wodrocket.com/index.php/component/ohanah/summer-partner-throwdown-iv-1

Below is the link for the RX Individuals
https://www.wodrocket.com/index.php/component/ohanah/summer-partner-throwdown-iv

CrossFit Denham Springs – CrossFit

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 10# from last week)

Metcon (Time)

2 Rds for time:

Run 400m

25 HR Push-ups

20 GHD situps

15 Power Snatch (95/65#)

*Rest 2 minutes between rounds

Metcon (AMRAP – Rounds and Reps)

Competitiors WOD (3:30 and 5:45pm)

Warm-up prior to lifting

100 Calorie Row

Part 1

Partner WOD “Nate”

20 Min AMRAP

2 MU’s

4 HSPU (NEW STANDARD)

8 KBS (70/53#)

*Do one full round then partner does 1.

Metcon (Time)

Competitiors WOD (3:30 and 5:45pm)

Part 2

4 Rounds

20 Box jumps 24/20″

20 Alternating pistols

*Rest 1 Minute between res

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