WOD – Tue, Nov 15
Warm-up
SPECIFIC WARMUP
HANG POWER CLEAN PROGRESSION
2 sets of 3
Hang clean pull
hang power cleans
Hang Power Clean (EMOM 10:
2 hang power cleans)
2 hang power cleans)
Athletes should start with a light weight and build to a heavy 2 reps above work out weight.
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
https://www.crossfit.com/workout/2010/12/24#/comments
INTERMEDIATE
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
https://www.crossfit.com/workout/2010/12/24#/comments
INTERMEDIATE
5 rounds for time:
12 deadlifts (65/95 lb)
9 hang power cleans
6 push jerks
BEGINNER
5 rounds for time:
12 deadlifts (35/45 lb)
9 hang power cleans
6 push presses
INTENDED STIMULUS
- Hero workout “DT”!
- 5:00-12:00. Most athletes will fall around the 7:00-8:00 mark.
- This workout is not too light or too easy for an advanced athlete. Unless the athlete has done this workout unbroken, they should complete this workout as written.
- The deadlifts are very light, the hang power clean and push jerks are moderate.
- Athletes should determine their barbell loading based on their push jerk ability. Athletes should be able to perform 6 smooth unbroken reps in the warm-up.
Cool Down
3 sets:
1:00 seated straddle stretch
– Rest :30 between sets.
DT REVIEW
2-3 sets:
3 deadlifts
3 hang power clean
3 push jerks
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
AMRAP 6:00:
50-ft bear crawl
10 DB romanian deadlift
50-ft DB overhead walk
10 DB hang muscle clean