CROSSFIT

“D.T. DEJA VU”

5 ROUNDS FOR TIME
12 DB Deadlifts (50’s/35’s)|(35’s/20’s)
9 DB Hang Power Cleans
6 DB Shoulder to OH

-Rest 1:00-

5 ROUNDS
6 DB Shoulder to OH
9 DB Hang Power Cleans
12 DB Deadlifts

(Score is Time)

FINISHER

2 SETS FOR QUALITY
1:00 Front Plank
:30/:30 Side Plank (L/R)
1:00 Quad Crawl

-Rest 1:00 b/t Sets-

(No Measure)

SPARK

STRENGTH

5 SETS*
1 Strict Press

• 
  2 Push Press
  +
  3 Push Jerk

*Build to a Moderate weight.

(Score is Weight)

Week 2 of 8**

**The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling.

ON AGAIN OFF AGIAN

2:00 ON / 1:00 OFF
UNTIL ALL WORK IS COMPLETED…
60 DBL DB Shoulder to Overhead (50/35)|(35/20)
80 Sit-Ups
100 Box Jump Overs (24/20)

(Score is Total Time)