Adelphos Athletics – CrossFit
Warm-up
Warm Up 2 (No Measure)
40 AIRDYNE REVS
40 SINGLE UNDERS
20 BANDED HIGH PULLS
20 PVC ROLL OVERS
20 PAUSE SQUATS -2 SECS
20 HOLLOW ROCKS
**2 ROUNDS**
Weightlifting
Push Press (5×3@70% pulled from the floor not from a rack)
After each set do 6 single leg deadlifts per leg (35,26)
Metcon
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 (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