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CrossFit 051614

16
May

CrossFit 051614

Cleveland – CrossFit DTF

Warm Up
1) 2 rounds of:
30 Double-unders
20 KBS 55/35
Sprint 100 meters
5 Burpees

2) 3 rounds of:
Barbell Complex 65/35, 85/55, 105/75
** Notes: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat x3 per. Separate each movement for the warm-up. This is not a race.
10 Shoulder Dislocates
Scorpion + Iron Cross Stretch x 5 each leg

Barbell
3) Power Clean + Push Press 3,3,3,3,3
4) Front Squat 3,3,3,3,3
** For each BB movement, increase weight to heavy triple by 3rd set and complete sets 3,4,5 using same weight. For example: 115,135,145,145,145.

Conditioning
5) “Hella Dubs”
3 rounds for time.
10 Overhead Squats 155/110
50 Double-unders
– Post time.

Games 155/110
Regionals 135/95
Open 115/80
Throwdown 95/65

Power Clean + Push Press (3,3,3,3,3)

Front Squat (3,3,3,3,3)

Hella Dubs (Time)

3 rounds for time.
10 Overhead Squats 155/110
50 Double-unders
– Post time.

Games 155/110
Regionals 135/95
Open 115/80
Throwdown 95/65