Monster Mondays

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

Lets give a HUGE congrats to 5:30am athlete Tara Nickels on completing her first ever CrossFit competition after only 2 months of training. Tara competed against 27 other ladies and finished in 4th place. Great job!!

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
http://www.wodrocket.com/…/oh…/summer-partner-throwdown-iv-1

Below is the link for the RX Individuals
http://www.wodrocket.com/…/ohan…/summer-partner-throwdown-iv

High-Hang Snatch (5×1 @65%; Increase 5-10# from last week)

Front Squat (1×3 @75%)

Front Squat (3×3 @ 20# under your 75%)

Metcon (Time)

Daily WOD.

3 Rounds for time of:

15 Pull-ups

25 KBS (53/35#)

400 Meter Run

Metcon (Time)

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

1 Mile Run (warm-up) prior to lifting

Part 1

21-15-9 reps:

KB Snatch 70/53lbs

Ring Dip

Burpee to 6″ target

Metcon (AMRAP – Reps)

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

Part 2

EOMOM (Every other minute) for 10 Minutes (5 Rounds)

Max set of HSPU (unbroken)

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