Breaking up DT

Nick | 01/14/2015 | 2

We often encourage you all to break sets up in a WOD before you hit failure, the idea being that if you pace yourself a little, you’ll finish faster or get more work done in the long run.  Today, we’ll be doing kind of the opposite, using a CrossFit hero WOD (“DT”) to do practice stringing together reps.

Normally “DT” is done at a set weight with the goal of finishing all five rounds as fast as you can.  Today, each round is going to start three minutes apart.  Our goal is to do each round “unbroken”, meaning that we won’t put the bar down until all 27 reps of that round are done.  If you make it through, you’ll have the option to go up in weight, but the increase can be no higher than your previous increase.  Normally, the Rx is 155/105.  Today, we’ll be starting no higher than 95/65, but can work our way up to the original Rx or even higher.  If you manage to work your way up to the original Rx or higher for an unbroken round, suffice to say you are stringing reps together quite well…

STR:

Clean pulls

2-2-2-2-2

focus: Back angle, Shoulder IR, Slow to the Knee

WOD:

Interval “DT”
5 Rounds (starting every 3 minutes)
12 Deadlifts
9 Hang Power Clean
6 S2OH

Starting weight Rx is 96/65, add weight each round only if you maintain previous round unbroken and don’t increase any more than your previous increase. Score is your slowest round and heaviest weight done for an unbroken round (should be the same round…)

Schedule announcement:  We will be closed Monday, 1/19 for Martin Luther King Day.