CrossFit08844

11 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2 sets w/ empty barbell:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Dynamic Stretches b/w sets

Workout Prep

3 sets building to weight used for workout:

Set 1: 12 DL, 9 HPC, 6 PJ @ 50-60% of weight used for workout

Set 2: 8 DL, 6 HPC, 4 PJ @ 75-85% of weight used for workout

Set 3: 4 DL, 3 HPC, 2 PJ @ 100% of weight used for workout

Men's Weight Options: 155, 135, 115, 95
Women's Weight Options: 105, 95, 75, 65

Benchmark!

"D.T."

5 rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

(All at 95#)

Time: 11 minutes 1 second