Saturday, 7 June 2014

1) Flexibility – Deep Couch Stretch:  3 x 20 seconds each leg, each pose
2) Skills and Drills – Wall Walk with 5 second Handstand Hold at Top:  2 x 10
3) Conditioning – Handstand Hold:  4 x 30 seconds; when your form starts to break down, cut your sets short; if you are not holding a handstand with perfect form you are doing yourself a disservice.

BEGINNER WEIGHTLIFTING
1) 12 minutes to establish a 5RM Push Jerk.
2) 12 minutes to establish a 3RM Overhead Squat.

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean & Jerk.

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.