FRI JUNE 15, 2018 - CROSSFIT

How has your attendance been? Remember, attend 12+ classes this month and be entered into a drawing for a $50 Rogue gift card!

Warm-up

Clean Complex Warm-Up:
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Hang Power Cleans
5 Push Press
5 Push Jerks

Strength

Hang Power Clean (8 x 2)

Every 90 Seconds x8:
Hang Power Clean x2
Build to a Heavy Set of Two

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 Feburary, 20 2009

To learn more about DT click here
 

Cool Down/Mobility

4 Way Forearm Stretch (30 seconds each way)
1:00 Lying Front Rack Stretch
1:00 Glute Stretch (each leg)

 

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