Posted on Leave a comment

July 20, 2019

WOD

AMRAP in 20

1-2-3-4-5 … *
Rounds of “DT”**

*400M Run after each grouping

** 1 Round of “DT” is
12 Deadlifts 155/105 lbs
9 Hang power cleans  155/105 lbs
6 Push  Jerks 155/105 lbs

Workout notes

Today’s workout is an ascending ladder using the rep scheme in the classic CrossFit hero workout “DT”.  You’ll start by working through one round of the workout which is 12 Deadlifts, 9 Hang Cleans and 6 Jerks before heading out on a 400M run.  When you get back make your way through two rounds before heading out on another run. You’ll add a round after every 400M run and your score will be the final grouping you complete plus any additional reps and running in an incomplete set.  There are three weightlifting movements in todays workout and the limiting factor will most likely be the jerk so pay special attention to that movement. A set of six jerks should be fairly easy for you while fresh.   You’ll want to execute every rep the same way even as you get tired.   Going unbroken isn’t required but you may want to add some strategic rest prior to each movement change so you can avoid extra cleans.

Leave a Reply