10
Apr
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%
2- snatch pull 3x 2 @ 100%
3- 100 cal row light pace