CrossFit – Tue, Oct 10

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 6: (No Measure)

50-ft bear crawl

10 DB Romanian deadlifts

50-ft DB overhead walk/arm

10 DB hang muscle cleans

Weightlifting

DB Weightlifting (Weight)

On 10 Min Clock:

5 sets for load:

3 DB hang power cleans

3 DB push jerks

– Build to your heaviest set.
Rest 1:00-1:30 between sets

Mini Round

1 set:

9 DB deadlifts

6 DB hang power cleans

3 DB push jerks

WOD

DB DT (Time)

5 rounds for time:

12 DB deadlifts (35/50 lb)

9 DB hang power cleans

6 DB push jerks

– Use two DBs.

SX :

5 rounds for time:

12 DB deadlifts (20/35 lb)

9 DB hang power cleans

6 DB push jerks

– Use two DBs.

Cool Down

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm