CrossFit – Sun, Oct 15

CrossFit Chilliwack – CrossFit

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DB DT (Time)

– RX –

5 rounds:

12 DB deadlifts (35/50 lb)

9 DB hang power cleans

6 DB push jerks

– Use two DBs.

– INTERMEDIATE –

5 rounds:

12 DB deadlifts (20/35 lb)

9 DB hang power cleans

6 DB push jerks

– Use two DBs.

– BEGINNER –

5 rounds:

12 DB deadlifts (10/15 lb)

9 DB hang power cleans

6 DB push presses

– Use two DBs.

General Warm-up (No Measure)

AMRAP 6:00:

50-ft bear crawl

10 DB Romanian deadlifts

50-ft DB overhead walk/arm

10 DB hang muscle cleans

Skill Work (5 Rounds for weight)

Pre-workout:

5 sets for load:

3 DB hang power cleans

3 DB push jerks

– Build to your heaviest set.

Stretching (No Measure)

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm

At-Home (Time)

Same as RX’d