DT
DT is a classic CrossFit butt-kicker. While one of our tests this cycle involved a modified version of this hero WOD, today brings us the opportunity to experience the original. This one can sneak up on you – the deadlifts don’t seem very heavy but if we’re not careful(ly braced) they can wreck us as we continue into the hang power cleans, especially later in the workout. Midline stability is key, so lock it in from the beginning so it doesn’t become a limiting factor later on. As always, scale well so you are challenged but don’t end up staring at the bar more than you are moving the bar.
STR:
Pull Volume Training
EMOM 20
*superset with 10 second arch body (superman) hold
WOD:
DT
5 rounds
12 deadlifts (155)
9 hang power cleans
6 push jerks
PV: 1 PU per min (blue, red)
DT: 6:53 (65#)
Breathing is hard when recovering from sore throat/cough. Way to rise and grind 630a.
In honor of SSgt Davis.
http://www.crossfit.com/mt-archive2/004622.html
Pulling volume training: 5 ring rows (1st half with 24″, 2nd with 20″)
DT:
12/26/12 – 19:40 RX
6/14/13 – 8:47 @ 115#
Today – 6:42 @ 115#
Thanks, Timothy P. Davis.
Pulling: 2 pullups with one blue and two red bands
DT:
9:13? @ 55#
Wanted to go heavier, but today just wasn’t the day for it. Great work all around from the 6:30 crew – it was so great to join the kids that always look like they’re working hard and having fun!
Thank you, SSgt Timothy P Davis.
Volume: red band, 3×8, 2×11
DT: 8:47, 45# – those cleans were harder than anticipated – glad I scaled the weight
Pullup volume training 3 pullups – tiny red band
WOD: 10:07 @ 85# My grip was GONE. meh
Volume Training: Started with 3 like last time and ended up at 2. Last time we did this in Dec I got through 15 rounds at 3 but this time only 5. I guess you can’t fully compare the 2 sessions because we did those superman holds last night.
WOD: DT @ 65# 8:42
I’m getting really used to having someone to synch up with in WODs. Cleo and I were lifting in unison for much of this one and finished within seconds of one another.