CrossFit Inventive – CrossFit
Warm-up (No Measure)
Stretch:
60 sec couch each side
30 sec Glute each side
20 scorpions front back
30 sec lower back/hipflexor eachside
20 scorpions front/back
30 sec wrist front back
Then:
3 x 8 each side DB press in split lunge position
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Clean & Jerk barbell progressions
Clean and Jerk (12 mins to establish a triple drop reset. )
12 mins to establish a triple drop reset. Focus on good technique throughout.
Drop reset with minimal rest between lifts. Rest as need between lifts.
Must be squat clean & split jerk.
Beginneres stary light and focus on good movement standards.
Record heaviest triple.
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
155=70kg
105=47.5kg