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
10 mins of handstand walking progressions. Spend this time doing a drill you haven’t done before. Drills will be presented during class.
EMOM 5 mins
10 HS Shoulder Taps
6 Rounds:
10 Front Rack Box Step ups 24/20
12 TKGU 50/35
14 Wall Balls 20/14
Load for Step Ups:
M-55,65,75,85,95,105
F-35,45,55,65,75,85
Overhead Squat (1 Rep Max)
8-6-4-2-2-1-1-1
Use the above rep scheme to warm up to a heavy single.
3 min AMRAP:
21 Overhead Squats 95/65
21 Burpees over the Bar
Max Cal Row
Rest 3 mins
3 min AMRAP:
15 Overhead Squats 115/80
15 Burpees over the Bar
Max Cal Row
Rest 3 mins
3 min AMRAP:
9 Overhead Squats 135/95
9 Burpees over the Bar
Max Cal Row
30 min AMRAP
Buy in: 25 cal Ski Erg
10 Push Ups
15 DBL KB Front Squats 50/35
20 T2B
Accumulate 3 min DBL KB Wall Sit
5 min time cap
Happy belated to the newest 40 year olds at CFWW
E2MOM for 10 mins
30s Deadlift Hold
3 TnG Cleans
75-80% of your 1RM
For Time:
40 DU
40 Hang Cleans 45/35
40 DU
40 Ab Mat Sit Ups
40 DU
40 Thrusters 45/35
40 DU
40 Pistols
40 DU
40 Shoulder Press 45/35
40 DU
40 Back Squats 45/35
CrossFit Wig Wag 