| Warmup 3 rounds 5 sotts presses with a pvc/empty bar/light kb 1 empty bar/light kb or db round of DT 10 bird dogs |
| Strength Every :90 for 12 rounds 1 Paused Front Squat Get heavy 3 second pause or so The lighter your weight is, the longer your pause should be Take this from the ground, and jerk it after until you get to your dt weight. |
| CrossFit Workout DT–ish 5 Rounds of: Deadlift Hang Power Clean Push jerk no equipment–15 hamstring curls, 12 box jumps or tuck jumps, and 9 pushups kb/db–12/9/6 total barbell-12/9/6 Rx here is 155/105 12:00 Cap. |
| Extra Work Split Jerk and row work 5 sets 2 split jerks @ 70% Max bent over rows at same weight. (that should be pretty heavy) rest as needed to keep the jerks extremely crisp Then Every :05 1 box jump.100 rep count. |
Menu
BOOK YOUR FREE INTRO
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
