Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Deadhang Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats
III. Mobility
Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“DT”
Complete 5 rounds for time of
12 x Deadlift (155/115lbs)
9 x Hang Power Clean (155/115lbs)
6 x Push Jerk (155/115lbs)
Notes: In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
-via CrossFit.com
Post scores to comments.
Front Squat 1+
240 x 6
“Cradle to the Grave: DT”
17:46 (155#)
Front squat 200lbs x 3
Cradle 2 Grave: 22:39 3rnds 135lbs + lots of Burpees!
Back Squat 5-3-1+ : 135-155-175 x 8
Cradle to the Grave: DT: 19:29 @ 95#
OH……25 Burpees