Friday 01/05

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Walkouts

Air Squats

Push-up to Down Dog

Samson

Spidermans

Air Squats

Weightlifting

Hang Power Clean

Heavy Set of 2

Working the skill of the hang power clean before completing the Hero Workout, “DT”. Much of the metcon comes down to the hang power cleans, so great opportunity here to dial in this movement.

Metcon

Metcon (No Measure)

CAT-2 RX 155/105 #

CAT- 3- 115/85#

CAT- 4- 75/55#

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 Feburary, 20 2009
To learn more about DT click here