“DT”… A Nasty CrossFit Hero WOD…
12 DeadLifts… 9 Hang Power Cleans… 6 Shoulder To OverHeads @ 155#/105#… For 5 Rounds…
Lets Practice With Some Super Light Weight…
”What Do You Mean Practice?!”
Figure It Out…
ALRIGHT… HERE WE GO!!!
Strength…
Every 45 Secs X 10 Sets:
3 “Touch & Go” DeadLifts @ 60% of your 3 Rep Max
MetCon…
For Time…
”DT Practice”… 5 Rounds @ 95lbs/65lbs…
12 DeadLifts + 9 Hang Power Cleans + 6 “Shoulder To OverHeads”…
TIME!!!/REST…
Then…
For Time…
10/2-8/4-6/6-4/8-2/10: DeadLifts/Burpees Over Barbell 185#/115#…
2/10-4/8-6/6-8/4-10/2: Power Cleans/Box Jumps 135#/95#… 24/20…
TIME!!!
***AND…!!! At Some Point During The Week… You Have To Bike… As Fast As You Can… 5 Calories…RECORD YOUR TIME!!!***
3…2…1… GO!!!
Mando
6.25.2024 WOD & Scores…
RainCrossStrengthandConditioning 