23
Jul
Friday
CrossFit GonzStrong – CrossFit
Warm-up
Weightlifting
Low-Hang Squat Clean and Jerk (10×1)
On the Minute x 10:
1 Low-Hang Squat Clean and Jerk
Set 1: 70% of 1RM Clean and Jerk
Sets 2-10: Build to a Heavy Single
STIMULUS DESCRIPTION:
Complete the opening set at 70% of your 1RM Clean and Jerk
For the remaining 9 sets, gradually build to a heavy single for the day
You do not have to build in weight every set, but the aim is to climb up
These 10 sets are designed to be completed at the top of every minute
Metcon
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