Its FRIDAY!!!!


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

Back to basics- Day 3 Pt.1 (Weight)

Snatch (Full)

*Work up to 85% of 1RM

*Take bar from the blocks below knee or hang below knee.

3×2 at 20-25# under your 85%

Put your 3×2 weight in the system
Increase 5-10# more than last weak for drop sets

Back to basics- Day 3 pt. 2 (Weight)

4 sets at @80% of your 1 RM clean and jerk

2 Front squats + 1 jerk
Increase 10# from last weeks weight

Metcon (Time)

3 rounds for time of:

15 HSPU

30 Box Jumps (24/20)

300 Meter Run

Metcon (AMRAP – Rounds and Reps)

Competitors WOD Part 1

Warm-up prior to lifting

60 Bar facing burpees

12 Min AMRAP:

8 Jerks (155/105#)

12 T2B

16 Cal row

Metcon (AMRAP – Reps)

Competitors WOD Part 2

EMOM for 12 minutes

7 Unbroken CTB pull-ups

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