Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Hang Power Clean (Weight)
3 Sets of
3.2.1 Hang Power Clean
[Rest 0:20 between 3/2/1 and
2:00 Between Sets]
– Build to Moderate [7/10 RPE] single, a primer for the WOD
Deadlift (Weight)
5 Sets
2 TnG Deadlifts +
2 Hand Release Deadlifts
[Rest as needed]
– Building to 82-85%
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
– 11:00 Cap