Friday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 min Bike/Row…just FLOW and feel good!
Then…
3 Rounds
5 Inch-Worm Push-ups
5 Broad Jumps (land in ¼ squat softly!)
5 BB Good Morning
10 Elbow Punches (behind neck)
5 BB Strict Press (behind neck)
10 Alt. V-Ups
Extended Warm-up
Metcon (Weight)
ON A 10:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Workout
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
C. STRENGTH / GYMNASTICS
Back Squat (5-5-5-5-5-5-5)
7 SETS
5 Back Squats @ Moderate-Heavy
*Pick a weight to perform all 7 sets. Reps 5-6-7 should be tough.
**After each set of squats, perform 1 set of max strict pull-ups.
