Week 2 of the strength cycle. Remember we will be using the same movements, but will be increasing weight.

Summer Partner Throwdown IV (SPT) registration opens up next Monday, April 20th. Make sure to get your teams setup and registered fast.

May 1st is the Guys Steak night at CFDS. All fellas attending need to sign up by this Friday, April 17th.

May 2nd is the ladies only WOD. If you have friends and want to invite them you are more than welcome. The more ladies the better the time!

CrossFit Denham Springs – CrossFit

Metcon (Weight)

Snatch (Full) from blocks/below knee

3×2 @20# under your 85% plus 5-10#

*If you did not do last week’s percentage, start this week as the first.

Metcon (Weight)

2 Front squats + 1 Jerk

4 sets at 80%

*Increase 10# from last week’s weight

Metcon (Time)

For time:

20 S2OH (135/95#)

Run 200m

15 S2OH

Run 400m

10 S2OH

Run 800m

*If it is raining athletes can row at the following intervals: 250m, 500m, 1000m

Metcon (Time)

Competitors WOD Part 1

Before starting your lifting, complete 60 Bar facing burpees. This is not for speed, but for moving you body well. Scale reps down to 50 or lower if needed.


6 Clean and jerks (165/110#)

Run 400m

6 Clean and Jerks

Metcon (AMRAP – Rounds and Reps)

Death by HSPU

Min 1= 1 rep

Min 2= 2 reps

Keep it going!!

Focus on your feet and the new standard on the beginning rounds and then just get after it!