CrossFit9 – CrossFit WOD

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

– AT-HOME – (Time)

Dumbell DT

5 Rounds for time:

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Jerks
35#/50#

Two DBs

– STRENGTH I – (7 Rounds for weight)

For load:

Clean

4 x 5 @ 50-60%

3 x 4 60-70%

– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.

– Use a recent 1-rep-max to find your percentages.

– Take the barbell out of a rack for the jerk.

– Rest as needed between sets.

Stretching (No Measure)

1 set:

1:00 foam roll quads

1:00 couch stretch/side