CrossFit – Tue, Nov 15

14
Nov

CrossFit – Tue, Nov 15

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC DB WARM-UP | 6:00

AMRAP 6:00:

50-ft bear crawl

10 DB romanian deadlift

50-ft DB overhead walk

10 DB hang muscle clean

Skills Review

HANG POWER CLEAN PROGRESSION AND WARM-UP | 5:00

Hold athletes in the setup and receiving positions of each movement. Try to make 1-2 corrections and/or acknowledgments for each rep you call.

Starting position:

Feet shoulder width apart

Hands just outside shoulder width

Barbell slightly above the knee

Shoulders over the bar

Hips and butt back, slight bend in the knee, chest pulled up

PROGRESSION FOCUS

Hang clean pull Push down through the heels and pull up with the shoulders.

Hang power clean Shrug the shoulders to the ceiling and shoot the elbows forward.

Hang Power Clean

EMOM 10:

2 hang power cleans

Athletes should start with a light weight and build to a heavy 2 reps.

Workout Prep

DT REVIEW AND WARM-UP | 6:00

Briefly review the deadlift and push jerk.

If you want your athlete to prove their weight is correct, have them perform 6 unbroken push jerks.

2-3 sets:

3 deadlifts

3 hang power clean

3 push jerks

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

DT INTERMEDIATE (Time)

5 rounds for time:

12 deadlifts (65/95 lb)

9 hang power cleans

6 push jerks

DT BEGINNER (Time)

5 rounds for time:

12 deadlifts (35/45 lb)

9 hang power cleans

6 push presses

Stretch

3 sets:

1:00 seated straddle stretch

– Rest :30 between sets.