8.17.17 CrossFit WOD Lone Tree Highlands Ranch CO

By 08/16/2017 No Comments

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk (80-90%), or perform 3 reps on the minute for 6 min.

Metabolic Conditioning: “DT“

5 rounds for time.

12 Deadlifts (Health: 75lb, Athletic*: 105lb, Performance: 155lb)

9 Hang power clean (same)

6 Push jerk (same)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 6-14 minutes. About 2 min per round. Scale Up: “Heavy DT” (from the Games) 205/145lbs

Coaching Tips: The key on DT is to plan your rests intelligently. For most, the best bet is to always drop with one rep left on deadlifts and hang power cleans even if you don’t think you need to. Then make sure you’re organized and prepared to do a big set of the next part. The goal is to do the 6 jerks in a row every time and avoid any ‘extra work’ of picking up the barbell and getting it into position. If you feel good after the jerks, try going right into your next set of deadlifts.

‘Cash Out’: 60s plank, 40 cal row, 2 rounds

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