Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. In ten minutes, accrue two minutes in handstand (against the wall is fine), do six wall walks, or handstand walk a total of 60′.
2. Competitors and CrossFitters do warm-up F: four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min) Then move on to lifting.
Novices, review the press, the push push, and push jerk. Your instructor will help you determine which movement is appropriate for you today. (10 min)
3. Competitors and CrossFitters: Push jerk 3-3-3-3-3-3-3. Seven sets to determine your heaviest triple of the day. Use the rep max formula (weight x reps x .0333 + weight) to determine an estimated one rep max for your push jerk. Clean your weights into position! Novices: press or push press as appropriate to a best set of three.
Competitors: Five rounds for time of 12 deadlifts, 9 hang power cleans, 6 push jerks @ 155/108lbs. Cut-off is 9:00. Penalty of one burpee for every second over time limit (max 50). CrossFitters: AMRAP in 9 minutes 12 deadlifts, 9 hang power cleans, 6 push jerks @ 70% of your push jerk E1RM. If you finish five rounds, record your time. If not, record rounds + reps. Novices: "DT Barbell Complex"--6 deadlifts, 5 hang muscle cleans, 4 presses. Rest one minute, then add weight and repeat for a total of five rounds.
With time remaining, MOBILIZE. Have fun!