Saturday

19
Mar

Saturday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

400m Run

Immediately Into…

3 SETS

10 Jumping Air Squats w/ :01 pause in the bottom

8 Upright Rows

6 Barbell Good Mornings

4 Strict Press (Behind the neck if mobility allows)

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Clean Deadlift

+

1 Hang Power Clean

+

2 Push or Split Jerk

(Score is Weight)

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

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2:

“PARTNER DT”

10 ROUNDS FOR TIME*

12 Deadlifts (155/105)|(115/75)

9 Hang Power Cleans

6 Push Jerks

*P1 works while P2 rests. Partners alternate rounds.

(Score is Time)

KG BB: (70/55)|(50/35)