CrossFit – Tue, Nov 15

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6:

50-ft bear crawl

10 DB romanian deadlift

50-ft DB overhead walk

10 DB hang muscle clean

Pre WOD Lifting

Hang Power Clean (EMOM 10:
2 hang power cleans)

Start with a light weight and build to a heavy 2 reps.

Practice Round

2-3 sets:

3 deadlifts

3 hang power clean

3 push jerks

BenchMark WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
INTERMEDIATE

5 rounds for time:

12 deadlifts (65/95 lb)

9 hang power cleans

6 push jerks

BEGINNER

5 rounds for time:

12 deadlifts (35/45 lb)

9 hang power cleans

6 push presses

Cool Down

Stretch (Checkmark)

3 sets:

1:00 seated straddle stretch

– Rest :30 between sets.