Opposites attract
Firebird CrossFit – All Levels
WOD – FBCF
Brockie Brock (Time)
Rx+ / Rx
7 Snatch (115/85)(95/65)
9 Push Jerk
19 Push Ups
86 Double Unders
5 Rounds
Fitness
7 Snatch 75/55
9 Push Jerk
19 Push Ups
86 Double Unders
5 Rounds
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 February, 20 2009
To learn more about DT click here
Metcon (Time)
DB Version
16 DB Deadlift
12 DB Hang Power Clean
9 DB Push Press
5 Rounds
WOD – Home Gym
Metcon (Time)
30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Push-ups
Directly Into…
10-20-30:
Alternating Dumbbell Hang Clean and Jerks (50/35)
Burpees
Metcon (AMRAP – Rounds and Reps)
AMRAP 5min
1 Curl + 1 Strict Press (left arm, then right)
1 Curl + 2 Strict Presses (left arm, then right)
1 Curl + 3 Strict Presses (left arm, then right)
Continue to add (1) strict press.
