09022019

1
Sep

09022019

Cycle 3, Week 3, Day 1

Warm-up
Banded Glute Activation
20 steps in each direction +
8 Banded Air Squats after each direction
then, 2 Steady Rounds
15 Empty Bar Jumping Back Squats
:45 HS Hold on Wall or Free-standing

Strength
Back Squat
5 x 5 @ 90 – 92.5%
*The goal is to be slightly higher than Week 1 but not more than 92.5% and hopefully no less than 90%. As always, listen to your body.

Met-Con
“DT”
This workout is 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.
5 Rounds for Time:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)
Scaled:
Scale weight as needed.
**We have been working on cycling the barbell. This is a CrossFit staple Hero WOD. Record your weight and time because you will see this repeated and you will see results!

Extra
Sprint
200m x 4
– 3′ Rest –