CrossFit Now – CrossFit
STRUCTURE: In Part 1, athletes will complete a “DT” Complex of 3 Deadlifts, 2 Hang Power Cleans, and 1 Push Jerk on the 3:00 for 5 Rounds. In Part 2, athletes will complete 60 Deadlifts, 45 Hang Power Cleans, and 30 Push Jerks for time.
STIMULUS: “Do iT” is a Threshold workout.
STRATEGY: Athletes should be able to complete 60 Deadlifts in under 6:00, 45 Hang Power Cleans in under 4:30, and 30 Push Jerks in under 3:00.
SCALING: Athletes should choose a barbell weight they can Push Jerk for 5+ reps unbroken when fresh.
SCORING: Athletes score for Part 1 will be their Heaviest Load. In Part 2, athletes score will be the Time it takes to complete the workout. Athletes should aim to finish in 10-15 Minutes.
-Athletes should aim to move at a controlled pace through the Deadlifts. Athletes should break early and often during Deadlifts to control heart rate, manage grip fatigue, and it’s the only movement starting from the ground each rep.
-Athletes should challenge themselves to hold onto bigger sets of Hang Power Cleans and Push Jerks.
DT Complex (Weight)
2 Hang Power Cleans
1 Push Jerk
Do It (Time)
45 Hang Power Cleans
30 Push Jerks
17 min Time Cap
Basics-30-20-15 w/ light weight/BB