CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
30 Sec DUs
30 Sec Sampson Stretch each leg
30 Sec DUs
30 Sec Barbell front rack stretch
20 Sec DUs
20 Sec Hang muscle cleans
20 Sec DUs
20 Sec Shoulder presses
10 Sec DUs
10 Front squats
10 Sec DUs
10 Thrusters
*Perform together as group.
Skill/Strength
Hang Power clean x 2 + Jerk (1-1-1-1-1)
Complete 2 hang power cleans and then 1 jerk without setting down barbell
Work up to medium-heavy weight and start your working sets. Increase weight each set if possible.
WOD
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