CrossFit Denham Springs – CrossFit
I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed. –Michael Jordan
Front Squat (Find 1 rep max (15-20 minutes))
If you aren’t doing a Max front squat, do the following.
3 rounds, for WEIGHT, of:
10 Strict Dumbbell Presses (if you can press the 50#ers for 10 reps then you now perform max reps each set)
10 Strict Banded/Unnassisted Pull-Ups
55 ft Handstand walk (scaled run 400m)
50 KB Snatch (53/35#)
30 Burpee Box Jumps
50 KB Snatch
55 Ft HS walk (scaled run 400m)
Do all lifting below prior to metcon.
No Hook, No Feet Snatches (5×1)
No hook grip no moving the feet. Work at 70% of 1RM Snatch. Stay at constant weight for all sets. Target 5# increase per week.
Clean from blocks (4 sets of 2)
Work at 70% of 1RM Clean. Stay at constant weight for all sets. Target 5# increase per week.
Stiff legged deadlifts (4 sets of 6)
Work at 65% of 1RM Deadlift. Stay at constant weight for all sets. Target 5# increase per week.Pages: