CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
10 Straight legged deadlifts
10 Good mornings
Front rack stretch
Shoulder press grip:
– 5 Dip shrugs
– 5 Dip shrug high elbows
– 5 Hang muscle cleans
– 5 Shoulder presses
– 5 Front squats
–
3 Rounds of:
5 Hang power cleans
3 Push-jerks
*Increase weight each set. One rep right into next – no pausing.
Skill/Strength
Hang Power clean x 2 + Jerk (Heavy single in 15 min)
Complete 2 hang power cleans and then 1 jerk without setting down barbell
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 February, 20 2009
To learn more about DT click here