CrossFit Inventive – CrossFit
Warm-up (No Measure)
Green band mobility
10 shuttle runs
4 lap side skips
2 laps highknees
2 laps but kicks
10 leg swings
5 inchworm 2 push ups
60 sec spiderman lunge
20 scorpions front/back x 20
30 sec lower back hip flexor stretch
——————–
Strength:
Push Jerk (5 sets 3 reps 90 sec rest)
Build up to 85% of 1RM Push jerk for 5 sets 3 reps from rack.
5kg increase per week if working weight is above 90/60kg
2.5kg increase per week if below 90/60kg
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
KGS: 70/47kg