CrossFit – Mon, Dec 5

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

500 Meter Row or Ski

then…

2 Rounds:

10 KB Swings

5 Inchworms

10 Empty Bar Push Press

Weightlifting

Hang Snatch + Snatch (5 x 2 Building)

2 Position Snatch @ 60% 1 RM Snatch

2 Position Snatch @ 65% 1 RM Snatch

2 Position Snatch @ 70% 1 RM Snatch

2 Position Snatch @ 75% 1 RM Snatch

2 Position Snatch @ 75%+ 1 RM Snatch

*2 positions are Hang above the Knee and from the Floor (TnG)

Metcon

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

Cool Down

3 minutes of easy cardio

1 minute alternating wrist stretch

1 minute Scorpion Stretch

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