BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
200m run
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 Push Press
8 Alt. Elbow Punches
8 Front Squat
1 ROUND
12 Deadlift
9 Hang Power Clean
6 Push Jerk
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)