CrossFit
“D.T.”
5 rounds for time:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Shoulder to Overheads
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Competitor 1
4 waves:
70% 2 Block Power Snatches
75% 2 Block Power Snatches
80% 2 Block Power Snatches
(start a set every minute)
4 waves:
70% 2 Front Squats
75% 2 Front Squats
80% 2 Front Squats
(start a set every minute)
1.5 Press
2×3 -choose weight-
3×2 -chhose weight-
(strict, controlled movement. no bounce)
3 rounds for calories:
3:00 Assault Bike
3:00 Rest
(complete 15 toes to bar during rest)
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Competitor 2
5 waves:
70% 2 Block Power Snatches
75% 2 Block Power Snatches
80% 2 Block Power Snatches
(start a set every minute)
5 waves:
70% 2 Back Squats
75% 2 Back Squats
80% 2 Back Squats
(start a set every minute)
5 rounds for total reps:
10 Dumbbell Pullovers 50/35
Bar Muscle-ups
(rest 1:00 between rounds)
5 rounds for reps + calories:
:20 Assault Bike
:40 Rest
:20 Ring Dips
:40 Rest
:20 Toes to Bar
:40 Rest
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Weightlifting
Snatch
Build to a heavy set of 1
Clean & Jerk
Build to a heavy set of 1
Back Squat
3×3 -choose weight-
“Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.”
~John Wooden
