41017 cycle 1 week 2 day 1 (the shining)

J5 CrossFit – CrossFit

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”
—Dr. Seuss

Warm-up

coachs choice

Mobility

coachs choice

wrist

low back

1: Deadlift

warm up to 60%

then

every 2 min

60% x 3

70% x 3

75% x 3

80% x 3

log heavy set

2: 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

3: dt intermediate (Time)

5 rounds

12 deadlifts 115/75

9 hang cleans

6 push jerk

Extra Credit

1- snatch – 3 x 1 @70%

3- 100 cal row light pace