Monday 190218

CrossFit Rx – CrossFit

Split Jerk (4×3. Rest 2:00. Build to Heavy Triple)

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

Finisher

Accumulate 125 Band pull aparts.

Sunday 190217

CrossFit Rx – CrossFit

“Rowed Warrior” (Distance)

10 Rounds of:

ALAP Sub 1:25/500m pace row

Rest 3 minutes
*scale pace as needed so first interval can be held for ~1:00 minute. Aim for intervals of at least 30-40s in later rounds. Adjust target pace so you must work to stay under that number.

Finisher

2-3 sets:

L-Sit Hold x 10-20s

Shoulder taps x10

Friday 190215

CrossFit Rx – CrossFit

“Low Five” (AMRAP – Reps)

AMRAP 5:

30/21 Calorie Row

21 Power Snatches (95/65)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Power Snatches (115/80)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

9 Power Snatches (135/95)

Max Lateral Barbell Burpees

Finisher

4 sets:

Half Kneeling Filly press x8/ arm