MON JANUARY 28, 2019 - CROSSFIT

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"Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” - Vivian Greene

Warm-up

2 Rounds
5 Burpees
10 Arch to Hollow
15 Air Squats
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Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Power Cleans + Ride to Squat
3 Squat Cleans
3 Push Jerks
3 Split Jerks

Strength

Metcon (Time)

Clean and Jerk Conditioning
For Time:
10 Bar MU + 5 Squat Clean and Jerks (60%)
8 Bar MU + 4 Squat Clean and Jerks (65%)
6 Bar MU + 3 Squat Clean and Jerks (70%)
4 Bar MU + 2 Squat Clean and Jerks (75%)
2 Bar MU + 1 Squat Clean and Jerks (80%)Time Cap: 15:00
All percentages are based off your 1RM Clean and Jerk.

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 2009To learn more about DT click here
 

Cool Down/Mobility

World's Greatest Stretch (5 Each Side)
1:00 Glute Stretch (Each Side)
1:00 Seated Pike Stretch

 

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