The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Context: Competition
Mobility: Shoulder
General Warm up: coach’s choice
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) jerk out of the rack or do 4 reps on the minute for 6 minutes with approx 50-60%.
Metcon
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 Feburary, 20 2009
To learn more about DT click here
Health: 75#
Scaling Guide: 6-14 minutes. About 2 min per round.
HEAVY DT (Time)
(from the Games)
5 Rounds for Time:
12 Deadlifts 205#/145#
9 Hang Power Cleans 205#/145#
6 Push Jerks 205#/145#
THIS IS RX+ ONLY
Cash Out
Optional ‘Cash Out’: 10 pull ups, 15 wall ball, 4 rounds