It’s Friday boys and girls!

CrossFit Denham Springs – CrossFit

This Saturday, Richard “Aqua-Lung” Lemoine is competing in Slidell at the Who’s Bad Competition. Wish him luck and if you can get away come out and watch him.

Snatch from the blocks (8×1@80% + 5#)

Setup where barbell loaded with plates, is positioned right below knee, at knee, or right above knee. Engage and pull into full snatch.
Work to 80% of 1RM. 8 working sets of 1 Rep. Start a new set every minute on the minute. Linear progression each week. Target 5# increase each week.

Metcon (Weight)

In teams of 2, alternate entire rounds to complete 4 rounds each, of:

500 Meter Row

5 Squat snatches (135/95#)

10 Burpee Box Jump-Overs

Metcon (No Measure)

Post WOD Party

Abs on abs on abs

50 Toes to bar

50 GHD situps