CrossFit Sudbury – 20072017 – “DT”

Hey Folks!

Thursday already.  It’s a good day to crush some barbell work, eat some pizza, and read some new comics (or whatever else blows your hair back), at least that’s what 7 year old me would do (if you sub in baseball for barbell work).

Coaches Notes:

DT!  A Fan favourite for sure – If you’re really struggling with wrist pain/stiffness or your front rack position isn’t the best in the world – consider using dumbbells for DT.  It’ll preserve the stimulus and still give you an epic workout.  Goal is everything unbroken, though realistically, your best bet is to do 11 deadlifts, pause for a moment, do your 12th deadlift and then go right into your cleans.  You then have a couple options, you can do them unbroken and go right into the jerks (works well when fresh/mentally tough), or you can go 8 cleans, then rest then 1 more and right into the jerks.  On the bonus fitness – depending how fresh you’re feeling, you have some options.  Scenario A) Feeling Subway fresh!  Do #1.  Scenario B) Feeling “do you think this is expired???” fresh – Option 2 is probably in your best interest.

Benchmark – “DT”:

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009.
5 RFT:
12 Deadlifts 155/105#
9 Hang Power Cleans
6 Push Jerks

Bonus Fitness – Option 1 – “Your face has nothing to do with your pain”:

20 Rounds for time:
4 Push up on Dumbbells
3 Right arm row
3 Left arm row
2 Power Clean
1 Thruster

Bonus Fitness – Option 2 – monostructural

10 Minutes on the airdyne/rower/out for a run.