Monday, 25 November 2013

WARM UP
• 10 minutes - Coach's choice of dynamic/mobility warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Kettlebell Swings x 10, 16/12kg

BEGINNER WEIGHTLIFTING (coaches’ note: 20 min max)
1) 10 minutes to introduce/practice High Hang Clean.
2) Front Squat:  3 x 5

INTERMEDIATE WEIGHTLIFTING
1) Clean – 10 minutes to work up to a heavy single.
2) Front Squats:  3 x 5 @ 80% FS 1RM – same weight all three sets.

CONDITIONING
"DT"
5 rounds for time:
12 Deadlifts, 155/105#
9 Hang Power Cleans, 155/105#
6 Push Jerks, 155/105#
• 20-minute time limit.
• From crossfit.com April 14, 2009:  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.  Timothy is survived by his wife Megan and one-year old son T.J.

SSgt Timothy Davis