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December 3 2016

2
Dec

December 3 2016

dt

December 3 2016

From CrossFit.com
“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.”

STRENGTH
A) Every 1 min for 5 mins: Press
5 Press, pick load
*This is a Strict Shoulder Press, no hips or legs!*
B) Every 1 min for 5 mins: Pull-up
5 Pull-ups
*Scale as needed, try not to just use the band (you’re working on strength, so time isn’t as important, build that functionality)!*

WOD
“DT”
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
Rx or Scale as needed
Coaching: Strategy and grit pay off in huge dividends on this one. It’s best to cycle the movements into manageable groupings of sets so that you can reduce how many extra cleans you might have to perform. For instance, you could do 11 DeadLifts and drop the bar. Then, pick up that 12th DeadLift and cycle into the 9 Hang Power Cleans, resting it on your shoulders in the front rack, as needed. Hold onto the bar and rep it out to finish all 6 Push Jerks. The less you break the Cleans and the Push Jerks, the better off you are. Give it your all, DT did.