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