BayWay CrossFit – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Good Mornings

10 Air Squats

10 Jumping Air Squats

10 Piked Shoulder Taps

10 Push Ups

into…

2 ROUNDS

8 BB Deadlifts

8 Hang Muscle Clean

8 Strict Press

8 Alt. Elbow Punches

8 Front Squat

Strength – All

Clean and Jerk (5×1*)

*Goal is 80-90% or Heavy. Option for Squat or Power.

(Score is Weight)

Week 4 of 6

Strength | Olympic Lifting Cycle

Hero Workout – Performance

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
KG BB: (70/47.5)

Hero Workout – Fitness

DT (FITNESS) (Time)

5 ROUNDS FOR TIME

12 Deadlifts (115/75)

9 Hang Power Cleans

6 Shoulder to Overhead

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 SLOW PVC Pass Thrus

5/5 Moose Antlers

10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-

(No Measure)