CrossFit Now – CrossFit
STRENGTH
DT Complex (15 min to Establish)
Build to a Heavy Complex:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
WOD
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
Time Cap 15 min
50-59 -105/75#
60+ -75/55#
Basics-3 Rounds, PVC/BB
DESCRIPTION
This all barbell workout focuses on cycling a moderate weight for higher reps
The intended time range for this piece is between 5-10 minutes
Before our conditioning piece, we’ll build to a heavy barbell complex with the same movements
This gives athletes a chance to practice the movements, build in weight, and get a better idea of what weight is right for them in “DT”
We’ll choose our barbell weight based off the Hang Power Cleans or Push Jerks
This should be a load that allows you to complete the Hang Power Cleans within 2-3 sets and the Push Jerks unbroken during the workout